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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.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of green bean raw is 20.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +824%
Contains more PotassiumPotassium +118%
Contains more IronIron +113.6%
Contains more CopperCopper +1494.2%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +813.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +501.9%
Contains more SeleniumSelenium +1283.3%
Contains more CalciumCalcium +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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +23.2%
Contains more Vitamin B2Vitamin B2 +308.7%
Contains more Vitamin B3Vitamin B3 +856.4%
Contains more Vitamin B5Vitamin B5 +448%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

All nutrients comparison - raw data values

Nutrient Groat Green bean raw DV% diff.
Copper 1.1mg 0.069mg 115%
Magnesium 231mg 25mg 49%
Manganese 1.3mg 0.216mg 47%
Phosphorus 347mg 38mg 44%
Vitamin B3 7.02mg 0.734mg 39%
Vitamin K 43µg 36%
Fiber 10g 2.7g 29%
Vitamin B2 0.425mg 0.104mg 25%
Protein 13.25g 1.83g 23%
Carbs 71.5g 6.97g 22%
Zinc 2.4mg 0.24mg 20%
Vitamin B5 1.233mg 0.225mg 20%
Calories 343kcal 31kcal 16%
Iron 2.2mg 1.03mg 15%
Selenium 8.3µg 0.6µg 14%
Vitamin C 0mg 12.2mg 14%
Potassium 460mg 211mg 7%
Polyunsaturated fat 1.039g 0.113g 6%
Vitamin B6 0.21mg 0.141mg 5%
Fats 3.4g 0.22g 5%
Vitamin A 0µg 35µg 4%
Saturated fat 0.741g 0.05g 3%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Monounsaturated fat 1.04g 0.01g 3%
Vitamin B1 0.101mg 0.082mg 2%
Calcium 18mg 37mg 2%
Fructose 1.39g 2%
Folate 30µg 33µg 1%
Net carbs 61.5g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Tryptophan 0.192mg 0.019mg 0%
Threonine 0.506mg 0.079mg 0%
Isoleucine 0.498mg 0.066mg 0%
Leucine 0.832mg 0.112mg 0%
Lysine 0.672mg 0.088mg 0%
Methionine 0.172mg 0.022mg 0%
Phenylalanine 0.52mg 0.067mg 0%
Valine 0.678mg 0.09mg 0%
Histidine 0.309mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
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 ProteinProtein +624%
Contains more FatsFats +1445.5%
Contains more CarbsCarbs +925.8%
Contains more OtherOther +218.2%
Contains more WaterWater +826.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +10300%
Contains more Poly. FatPolyunsaturated fat +819.5%
Contains less Sat. FatSaturated fat -93.3%

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.