Groat vs. Cranberry bean raw — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
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
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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% |