Groat vs. Kidney beans raw — In-Depth Nutrition Comparison
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A recap on differences between groat and kidney beans raw
- Groat is higher in vitamin B3, magnesium, vitamin B2, and copper, yet kidney beans raw is higher in folate, iron, fiber, vitamin B1, potassium, and vitamin B6.
- Kidney beans raw covers your daily folate needs 91% more than groat.
- Groat contains 3 times more vitamin B3 than kidney beans raw. While groat contains 7.02mg of vitamin B3, kidney beans raw contains only 2.06mg.
- The glycemic index of kidney beans raw is lower.
Food varieties used in this article are Buckwheat and Beans, kidney, all types, mature seeds, raw.
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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.
| Contains more MagnesiumMagnesium | +65% |
| Contains more CopperCopper | +14.8% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +27.3% |
| Contains more SeleniumSelenium | +159.4% |
| Contains more CalciumCalcium | +694.4% |
| Contains more PotassiumPotassium | +205.7% |
| Contains more IronIron | +272.7% |
| Contains more ZincZinc | +16.3% |
| Contains more PhosphorusPhosphorus | +17.3% |
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 | +94.1% |
| Contains more Vitamin B3Vitamin B3 | +240.8% |
| Contains more Vitamin B5Vitamin B5 | +58.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +423.8% |
| Contains more Vitamin B6Vitamin B6 | +89% |
| Contains more FolateFolate | +1213.3% |
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:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +309.6% |
| Contains more CarbsCarbs | +19.1% |
| Contains more ProteinProtein | +78% |
| Contains more WaterWater | +20.5% |
| Contains more OtherOther | +82.4% |
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
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +1525% |
| Contains more Poly. FatPolyunsaturated fat | +127.4% |
| Contains less Sat. FatSaturated fat | -83.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 30µg | 394µg | 91% |
| Iron | 2.2mg | 8.2mg | 75% |
| Fiber | 10g | 24.9g | 60% |
| Vitamin B1 | 0.101mg | 0.529mg | 36% |
| Vitamin B3 | 7.02mg | 2.06mg | 31% |
| Potassium | 460mg | 1406mg | 28% |
| Magnesium | 231mg | 140mg | 22% |
| Protein | 13.25g | 23.58g | 21% |
| Vitamin B2 | 0.425mg | 0.219mg | 16% |
| Vitamin K | 19µg | 16% | |
| Copper | 1.1mg | 0.958mg | 16% |
| Vitamin B6 | 0.21mg | 0.397mg | 14% |
| Calcium | 18mg | 143mg | 13% |
| Manganese | 1.3mg | 1.021mg | 12% |
| Phosphorus | 347mg | 407mg | 9% |
| Selenium | 8.3µg | 3.2µg | 9% |
| Vitamin B5 | 1.233mg | 0.78mg | 9% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Zinc | 2.4mg | 2.79mg | 4% |
| Carbs | 71.5g | 60.01g | 4% |
| Polyunsaturated fat | 1.039g | 0.457g | 4% |
| Fats | 3.4g | 0.83g | 4% |
| Saturated fat | 0.741g | 0.12g | 3% |
| Monounsaturated fat | 1.04g | 0.064g | 2% |
| Calories | 343kcal | 333kcal | 1% |
| Vitamin E | 0.22mg | 1% | |
| Sodium | 1mg | 24mg | 1% |
| Net carbs | 61.5g | 35.11g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.192mg | 0.279mg | 0% |
| Threonine | 0.506mg | 0.992mg | 0% |
| Isoleucine | 0.498mg | 1.041mg | 0% |
| Leucine | 0.832mg | 1.882mg | 0% |
| Lysine | 0.672mg | 1.618mg | 0% |
| Methionine | 0.172mg | 0.355mg | 0% |
| Phenylalanine | 0.52mg | 1.275mg | 0% |
| Valine | 0.678mg | 1.233mg | 0% |
| Histidine | 0.309mg | 0.656mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
56%
Minerals Daily Need Coverage Score
109%
130%
Comparison summary
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.621g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.