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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.

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.
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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.
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Kidney beans raw 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
Groat
2
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 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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
19% 10% 71%
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%

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.