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Groat vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between groat and cranberry bean raw?

  • Groat is higher in vitamin B3, copper, magnesium, manganese, and vitamin B2; however, cranberry bean raw is richer in folate, fiber, vitamin B1, iron, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 144% more.
  • Cranberry bean raw contains 5 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while cranberry bean raw contains 1.455mg.
  • Cranberry bean raw has a lower glycemic index (35) than groat (54).

We used Buckwheat and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Groat vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +48.1%
Contains more CopperCopper +38.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +41.3%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +189.6%
Contains more IronIron +127.3%
Contains more ZincZinc +51.3%
Contains more SeleniumSelenium +53%
~equal in Phosphorus ~372mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin B2Vitamin B2 +99.5%
Contains more Vitamin B3Vitamin B3 +382.5%
Contains more Vitamin B5Vitamin B5 +64.8%
Contains more Vitamin B1Vitamin B1 +639.6%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +1913.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +176.4%
Contains more CarbsCarbs +19.1%
Contains more ProteinProtein +73.8%
Contains more WaterWater +27.1%
Contains more OtherOther +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +881.1%
Contains more Poly. FatPolyunsaturated fat +97.2%
Contains less Sat. FatSaturated fat -57.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Cranberry bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Cranberry bean raw DV% diff.
Folate 30µg 604µg 144%
Fiber 10g 24.7g 59%
Vitamin B1 0.101mg 0.747mg 54%
Vitamin B3 7.02mg 1.455mg 35%
Iron 2.2mg 5mg 35%
Copper 1.1mg 0.794mg 34%
Potassium 460mg 1332mg 26%
Protein 13.25g 23.03g 20%
Magnesium 231mg 156mg 18%
Manganese 1.3mg 0.92mg 17%
Vitamin B2 0.425mg 0.213mg 16%
Zinc 2.4mg 3.63mg 11%
Calcium 18mg 127mg 11%
Vitamin B5 1.233mg 0.748mg 10%
Selenium 8.3µg 12.7µg 8%
Vitamin B6 0.21mg 0.309mg 8%
Phosphorus 347mg 372mg 4%
Carbs 71.5g 60.05g 4%
Polyunsaturated fat 1.039g 0.527g 3%
Fats 3.4g 1.23g 3%
Saturated fat 0.741g 0.316g 2%
Monounsaturated fat 1.04g 0.106g 2%
Calories 343kcal 335kcal 0%
Net carbs 61.5g 35.35g N/A
Sodium 1mg 6mg 0%
Tryptophan 0.192mg 0.273mg 0%
Threonine 0.506mg 0.969mg 0%
Isoleucine 0.498mg 1.017mg 0%
Leucine 0.832mg 1.838mg 0%
Lysine 0.672mg 1.58mg 0%
Methionine 0.172mg 0.346mg 0%
Phenylalanine 0.52mg 1.245mg 0%
Valine 0.678mg 1.205mg 0%
Histidine 0.309mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
109%
Groat
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.