Groat vs. Kidney beans raw — In-Depth Nutrition Comparison
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A recap on the 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% |
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% |
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% |