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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.

Food varieties used in this article are Buckwheat and Beans, kidney, all types, mature seeds, raw.

Infographic

Groat vs Kidney beans 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.
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%
Contains more Manganese +27.3%
Contains more Selenium +159.4%
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%
Contains more Manganese +27.3%
Contains more Selenium +159.4%
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%

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.
Groat
3
:
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +309.6%
Contains more Carbs +19.1%
Contains more Protein +78%
Contains more Water +20.5%
Contains more Other +82.4%
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +309.6%
Contains more Carbs +19.1%
Contains more Protein +78%
Contains more Water +20.5%
Contains more Other +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +127.4%
Contains less Saturated Fat -83.8%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +127.4%
Contains less Saturated 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.
Groat Kidney beans raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Kidney beans raw Opinion
Net carbs 61.5g 35.11g Groat
Protein 13.25g 23.58g Kidney beans raw
Fats 3.4g 0.83g Groat
Carbs 71.5g 60.01g Groat
Calories 343kcal 333kcal Groat
Sugar 2.23g Groat
Fiber 10g 24.9g Kidney beans raw
Calcium 18mg 143mg Kidney beans raw
Iron 2.2mg 8.2mg Kidney beans raw
Magnesium 231mg 140mg Groat
Phosphorus 347mg 407mg Kidney beans raw
Potassium 460mg 1406mg Kidney beans raw
Sodium 1mg 24mg Groat
Zinc 2.4mg 2.79mg Kidney beans raw
Copper 1.1mg 0.958mg Groat
Manganese 1.3mg 1.021mg Groat
Selenium 8.3µg 3.2µg Groat
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.101mg 0.529mg Kidney beans raw
Vitamin B2 0.425mg 0.219mg Groat
Vitamin B3 7.02mg 2.06mg Groat
Vitamin B5 1.233mg 0.78mg Groat
Vitamin B6 0.21mg 0.397mg Kidney beans raw
Folate 30µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.192mg 0.279mg Kidney beans raw
Threonine 0.506mg 0.992mg Kidney beans raw
Isoleucine 0.498mg 1.041mg Kidney beans raw
Leucine 0.832mg 1.882mg Kidney beans raw
Lysine 0.672mg 1.618mg Kidney beans raw
Methionine 0.172mg 0.355mg Kidney beans raw
Phenylalanine 0.52mg 1.275mg Kidney beans raw
Valine 0.678mg 1.233mg Kidney beans raw
Histidine 0.309mg 0.656mg Kidney beans raw
Saturated Fat 0.741g 0.12g Kidney beans raw
Monounsaturated Fat 1.04g 0.064g Groat
Polyunsaturated fat 1.039g 0.457g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
60%
Kidney beans raw
Minerals Daily Need Coverage Score
109%
Groat
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.