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  6. Groat vs. Green bean raw

Groat vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between Groat and Green bean raw

  • The amount of Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Zinc, and Iron in Groat is higher than in Green bean raw.
  • Groat covers your daily Copper needs 115% more than Green bean raw.
  • Green bean raw has 10 times less Zinc than Groat. Groat has 2.4mg of Zinc, while Green bean raw has 0.24mg.

Specific food types used in this comparison are Buckwheat and Beans, snap, green, raw.

Infographic

Groat vs Green bean 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
Groat
9
:
1
Green bean raw
Green bean raw
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
Contains more Manganese +501.9%
Contains more Selenium +1283.3%
Contains more Calcium +105.6%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
Contains more Manganese +501.9%
Contains more Selenium +1283.3%
Contains more Calcium +105.6%

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
5
:
5
Green bean raw
Green bean raw
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33
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%
Green bean raw
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 B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Green bean raw
Green bean raw
Contains more Protein +624%
Contains more Fats +1445.5%
Contains more Carbs +925.8%
Contains more Other +218.2%
Contains more Water +826.4%
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
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +624%
Contains more Fats +1445.5%
Contains more Carbs +925.8%
Contains more Other +218.2%
Contains more Water +826.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +819.5%
Contains less Saturated Fat -93.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +819.5%
Contains less Saturated Fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Green bean raw Opinion
Net carbs 61.5g 4.27g Groat
Protein 13.25g 1.83g Groat
Fats 3.4g 0.22g Groat
Carbs 71.5g 6.97g Groat
Calories 343kcal 31kcal Groat
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Groat
Fiber 10g 2.7g Groat
Calcium 18mg 37mg Green bean raw
Iron 2.2mg 1.03mg Groat
Magnesium 231mg 25mg Groat
Phosphorus 347mg 38mg Groat
Potassium 460mg 211mg Groat
Sodium 1mg 6mg Groat
Zinc 2.4mg 0.24mg Groat
Copper 1.1mg 0.069mg Groat
Manganese 1.3mg 0.216mg Groat
Selenium 8.3µg 0.6µg Groat
Vitamin A 0IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 0.41mg Green bean raw
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.101mg 0.082mg Groat
Vitamin B2 0.425mg 0.104mg Groat
Vitamin B3 7.02mg 0.734mg Groat
Vitamin B5 1.233mg 0.225mg Groat
Vitamin B6 0.21mg 0.141mg Groat
Folate 30µg 33µg Green bean raw
Vitamin K 43µg Green bean raw
Tryptophan 0.192mg 0.019mg Groat
Threonine 0.506mg 0.079mg Groat
Isoleucine 0.498mg 0.066mg Groat
Leucine 0.832mg 0.112mg Groat
Lysine 0.672mg 0.088mg Groat
Methionine 0.172mg 0.022mg Groat
Phenylalanine 0.52mg 0.067mg Groat
Valine 0.678mg 0.09mg Groat
Histidine 0.309mg 0.034mg Groat
Saturated Fat 0.741g 0.05g Green bean raw
Monounsaturated Fat 1.04g 0.01g Groat
Polyunsaturated fat 1.039g 0.113g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Green bean raw
Minerals Daily Need Coverage Score
109%
Groat
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean raw - 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.