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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +104%
Contains more Copper +111.6%
Contains more Zinc +154.2%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Iron +28.8%
Contains more Calcium +428.6%
Contains more Potassium +139.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Magnesium +104%
Contains more Copper +111.6%
Contains more Zinc +154.2%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Iron +28.8%
Contains more Calcium +428.6%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Vitamin K +2163.2%
Contains more Folate +135.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Vitamin K +2163.2%
Contains more Folate +135.7%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.