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  6. Groat vs. Navy beans

Groat vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between Groat and Navy beans?

  • Groat is richer in Copper, Magnesium, Vitamin B3, Manganese, Phosphorus, Vitamin B2, Vitamin B5, and Zinc, while Navy beans is higher in Folate, and Vitamin B1.
  • Groat's daily need coverage for Copper is 99% higher.
  • Navy beans has 11 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Navy beans has 0.649mg.

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

Infographic

Groat vs Navy beans 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
Groat
7
:
3
Navy beans
Navy beans
Contains more Magnesium +335.8%
Contains more Phosphorus +141%
Contains more Potassium +18.3%
Contains more Zinc +133%
Contains more Copper +423.8%
Contains more Manganese +146.7%
Contains more Selenium +186.2%
Contains more Calcium +283.3%
Contains less Sodium -100%
Equal in Iron - 2.36
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Magnesium +335.8%
Contains more Phosphorus +141%
Contains more Potassium +18.3%
Contains more Zinc +133%
Contains more Copper +423.8%
Contains more Manganese +146.7%
Contains more Selenium +186.2%
Contains more Calcium +283.3%
Contains less Sodium -100%
Equal in Iron - 2.36

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
Groat
4
:
5
Navy beans
Navy beans
Contains more Vitamin B2 +543.9%
Contains more Vitamin B3 +981.7%
Contains more Vitamin B5 +363.5%
Contains more Vitamin B6 +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.7%
Contains more Folate +366.7%
Groat
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin B2 +543.9%
Contains more Vitamin B3 +981.7%
Contains more Vitamin B5 +363.5%
Contains more Vitamin B6 +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.7%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Navy beans
Navy beans
Contains more Protein +61%
Contains more Fats +448.4%
Contains more Carbs +174.5%
Contains more Other +62.8%
Contains more Water +554.5%
Groat
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +61%
Contains more Fats +448.4%
Contains more Carbs +174.5%
Contains more Other +62.8%
Contains more Water +554.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +632.4%
Contains more Polyunsaturated fat +112%
Contains less Saturated Fat -86.8%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +632.4%
Contains more Polyunsaturated fat +112%
Contains less Saturated Fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Navy beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Navy beans Opinion
Net carbs 61.5g 15.55g Groat
Protein 13.25g 8.23g Groat
Fats 3.4g 0.62g Groat
Carbs 71.5g 26.05g Groat
Calories 343kcal 140kcal Groat
Starch 15.4g Navy beans
Sugar 0.37g Groat
Fiber 10g 10.5g Navy beans
Calcium 18mg 69mg Navy beans
Iron 2.2mg 2.36mg Navy beans
Magnesium 231mg 53mg Groat
Phosphorus 347mg 144mg Groat
Potassium 460mg 389mg Groat
Sodium 1mg 0mg Navy beans
Zinc 2.4mg 1.03mg Groat
Copper 1.1mg 0.21mg Groat
Manganese 1.3mg 0.527mg Groat
Selenium 8.3µg 2.9µg Groat
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.101mg 0.237mg Navy beans
Vitamin B2 0.425mg 0.066mg Groat
Vitamin B3 7.02mg 0.649mg Groat
Vitamin B5 1.233mg 0.266mg Groat
Vitamin B6 0.21mg 0.138mg Groat
Folate 30µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.192mg 0.1mg Groat
Threonine 0.506mg 0.289mg Groat
Isoleucine 0.498mg 0.387mg Groat
Leucine 0.832mg 0.7mg Groat
Lysine 0.672mg 0.52mg Groat
Methionine 0.172mg 0.111mg Groat
Phenylalanine 0.52mg 0.471mg Groat
Valine 0.678mg 0.504mg Groat
Histidine 0.309mg 0.206mg Groat
Saturated Fat 0.741g 0.098g Navy beans
Monounsaturated Fat 1.04g 0.142g Groat
Polyunsaturated fat 1.039g 0.49g Groat
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Groat
20%
Navy beans
Minerals Daily Need Coverage Score
109%
Groat
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.643g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.3)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.37g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.