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Groat vs Green bean - In-Depth Nutrition Comparison

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Important differences between Groat and Green bean

  • Groat has more Copper, Manganese, and Magnesium, however Green bean is richer in Vitamin K, and Vitamin C.
  • Green bean's daily need coverage for Vitamin K is 34% more.
  • Groat contains 3 times more Zinc than Green bean. Groat contains 0.61mg of Zinc, while Green bean contains 0.24mg.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Beans, snap, green, raw.

Infographic

Groat vs Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
2
:
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Green bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Green bean Opinion
Net carbs 17.24g 4.27g Groat
Protein 3.38g 1.83g Groat
Fats 0.62g 0.22g Groat
Carbs 19.94g 6.97g Groat
Calories 92kcal 31kcal Groat
Starch g 0.88g Green bean
Fructose 0.1g 1.39g Green bean
Sugar 0.9g 3.26g Groat
Fiber 2.7g 2.7g
Calcium 7mg 37mg Green bean
Iron 0.8mg 1.03mg Green bean
Magnesium 51mg 25mg Groat
Phosphorus 70mg 38mg Groat
Potassium 88mg 211mg Green bean
Sodium 4mg 6mg Groat
Zinc 0.61mg 0.24mg Groat
Copper 0.146mg 0.069mg Groat
Vitamin A 0IU 690IU Green bean
Vitamin E 0.09mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.04mg 0.082mg Green bean
Vitamin B2 0.039mg 0.104mg Green bean
Vitamin B3 0.94mg 0.734mg Groat
Vitamin B5 0.359mg 0.225mg Groat
Vitamin B6 0.077mg 0.141mg Green bean
Folate 14µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 43µg Green bean
Tryptophan 0.049mg 0.019mg Groat
Threonine 0.129mg 0.079mg Groat
Isoleucine 0.127mg 0.066mg Groat
Leucine 0.212mg 0.112mg Groat
Lysine 0.172mg 0.088mg Groat
Methionine 0.044mg 0.022mg Groat
Phenylalanine 0.133mg 0.067mg Groat
Valine 0.173mg 0.09mg Groat
Histidine 0.079mg 0.034mg Groat
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.05g Green bean
Monounsaturated Fat 0.188g 0.01g Groat
Polyunsaturated fat 0.188g 0.113g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
27
Green bean
Mineral Summary Score
22
Groat
17
Green bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
11%
Green bean
Carbohydrates
20%
Groat
7%
Green bean
Fats
3%
Groat
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.