Groat vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between groat and kidney beans?

Groat is richer in copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, fiber, and selenium, while kidney beans is higher in folate.
Groat's daily need coverage for copper is 98% higher.
Kidney beans has 12 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while kidney beans has 0.578mg.
Groat has a higher glycemic index (54) than kidney beans (22).

We used Buckwheat and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

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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

Kidney beans

Contains more MagnesiumMagnesium	+450%
Contains more PotassiumPotassium	+13.6%
Contains more CopperCopper	+409.3%
Contains more ZincZinc	+140%
Contains more PhosphorusPhosphorus	+151.4%
Contains more ManganeseManganese	+202.3%
Contains more SeleniumSelenium	+654.5%

Contains more CalciumCalcium

+94.4%

~equal in Iron ~2.22mg

~equal in Sodium ~1mg

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

Kidney beans

Contains more Vitamin B2Vitamin B2	+632.8%
Contains more Vitamin B3Vitamin B3	+1114.5%
Contains more Vitamin B5Vitamin B5	+460.5%
Contains more Vitamin B6Vitamin B6	+75%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+58.4%
Contains more FolateFolate	+333.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.216mg	98%
Magnesium	231mg	42mg	45%
Vitamin B3	7.02mg	0.578mg	40%
Manganese	1.3mg	0.43mg	38%
Phosphorus	347mg	138mg	30%
Vitamin B2	0.425mg	0.058mg	28%
Folate	30µg	130µg	25%
Vitamin B5	1.233mg	0.22mg	20%
Carbs	71.5g	22.8g	16%
Fiber	10g	6.4g	14%
Selenium	8.3µg	1.1µg	13%
Zinc	2.4mg	1mg	13%
Calories	343kcal	127kcal	11%
Protein	13.25g	8.67g	9%
Vitamin B6	0.21mg	0.12mg	7%
Vitamin K		8.4µg	7%
Choline		30.5mg	6%
Polyunsaturated fat	1.039g	0.278g	5%
Vitamin B1	0.101mg	0.16mg	5%
Fats	3.4g	0.5g	4%
Saturated fat	0.741g	0.073g	3%
Monounsaturated fat	1.04g	0.039g	3%
Potassium	460mg	405mg	2%
Calcium	18mg	35mg	2%
Vitamin C	0mg	1.2mg	1%
Net carbs	61.5g	16.4g	N/A
Iron	2.2mg	2.22mg	0%
Sugar		0.32g	N/A
Sodium	1mg	1mg	0%
Vitamin E		0.03mg	0%
Tryptophan	0.192mg	0.104mg	0%
Threonine	0.506mg	0.319mg	0%
Isoleucine	0.498mg	0.41mg	0%
Leucine	0.832mg	0.736mg	0%
Lysine	0.672mg	0.607mg	0%
Methionine	0.172mg	0.113mg	0%
Phenylalanine	0.52mg	0.511mg	0%
Valine	0.678mg	0.5mg	0%
Histidine	0.309mg	0.238mg	0%