Groat vs. Navy bean raw — In-Depth Nutrition Comparison
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The main differences between groat and navy bean raw
- Groat is richer in copper, manganese, vitamin B3, phosphorus, magnesium, vitamin B2, and selenium, yet navy bean raw is richer in folate, vitamin B1, and vitamin C.
- Daily need coverage for copper for groat is 83% higher.
- Groat contains 14 times more selenium than navy bean raw. Groat contains 8.3µg of selenium, while navy bean raw contains 0.6µg.
- Navy bean raw has a lower glycemic index than groat.
Food types used in this article are Buckwheat and Beans, navy, mature seeds, sprouted, 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 | +128.7% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +49.8% |
| Contains more IronIron | +14% |
| Contains more CopperCopper | +209% |
| Contains more ZincZinc | +169.7% |
| Contains more PhosphorusPhosphorus | +247% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +218.6% |
| Contains more SeleniumSelenium | +1283.3% |
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 | +97.7% |
| Contains more Vitamin B3Vitamin B3 | +475.4% |
| Contains more Vitamin B5Vitamin B5 | +49.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +286.1% |
| Contains more FolateFolate | +340% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.356mg | 83% |
| Fiber | 10g | 40% | |
| Manganese | 1.3mg | 0.408mg | 39% |
| Vitamin B3 | 7.02mg | 1.22mg | 36% |
| Phosphorus | 347mg | 100mg | 35% |
| Magnesium | 231mg | 101mg | 31% |
| Folate | 30µg | 132µg | 26% |
| Vitamin B1 | 0.101mg | 0.39mg | 24% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Carbs | 71.5g | 13.05g | 19% |
| Vitamin B2 | 0.425mg | 0.215mg | 16% |
| Protein | 13.25g | 6.15g | 14% |
| Selenium | 8.3µg | 0.6µg | 14% |
| Calories | 343kcal | 67kcal | 14% |
| Zinc | 2.4mg | 0.89mg | 14% |
| Vitamin B5 | 1.233mg | 0.825mg | 8% |
| Potassium | 460mg | 307mg | 5% |
| Fats | 3.4g | 0.7g | 4% |
| Polyunsaturated fat | 1.039g | 0.407g | 4% |
| Iron | 2.2mg | 1.93mg | 3% |
| Saturated fat | 0.741g | 0.085g | 3% |
| Monounsaturated fat | 1.04g | 0.052g | 2% |
| Sodium | 1mg | 13mg | 1% |
| Vitamin B6 | 0.21mg | 0.191mg | 1% |
| Net carbs | 61.5g | 13.05g | N/A |
| Calcium | 18mg | 15mg | 0% |
| Tryptophan | 0.192mg | 0.064mg | 0% |
| Threonine | 0.506mg | 0.258mg | 0% |
| Isoleucine | 0.498mg | 0.273mg | 0% |
| Leucine | 0.832mg | 0.442mg | 0% |
| Lysine | 0.672mg | 0.35mg | 0% |
| Methionine | 0.172mg | 0.064mg | 0% |
| Phenylalanine | 0.52mg | 0.31mg | 0% |
| Valine | 0.678mg | 0.316mg | 0% |
| Histidine | 0.309mg | 0.172mg | 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:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +115.4% |
| Contains more FatsFats | +385.7% |
| Contains more CarbsCarbs | +447.9% |
| Contains more OtherOther | +121.1% |
| Contains more WaterWater | +711.8% |
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
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +155.3% |
| Contains less Sat. FatSaturated fat | -88.5% |