Groat vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between groat and great northern beans

Groat has more copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, zinc, and fiber; however, great northern beans is higher in folate.
Groat covers your daily need for copper, 95% more than great northern beans.
Groat has 10 times more vitamin B3 than great northern beans. While groat has 7.02mg of vitamin B3, great northern beans has only 0.681mg.

These are the specific foods used in this comparison Buckwheat and Beans, great northern, mature seeds, cooked, boiled, without salt.

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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.

Groat

Great northern beans

Contains more MagnesiumMagnesium	+362%
Contains more PotassiumPotassium	+17.6%
Contains more CopperCopper	+345.3%
Contains more ZincZinc	+172.7%
Contains more PhosphorusPhosphorus	+110.3%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+151%
Contains more SeleniumSelenium	+102.4%

Contains more CalciumCalcium

+277.8%

~equal in Iron ~2.13mg

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

Great northern beans

Contains more Vitamin B2Vitamin B2	+620.3%
Contains more Vitamin B3Vitamin B3	+930.8%
Contains more Vitamin B5Vitamin B5	+363.5%
Contains more Vitamin B6Vitamin B6	+79.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+56.4%
Contains more FolateFolate	+240%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.247mg	95%
Magnesium	231mg	50mg	43%
Vitamin B3	7.02mg	0.681mg	40%
Manganese	1.3mg	0.518mg	34%
Vitamin B2	0.425mg	0.059mg	28%
Phosphorus	347mg	165mg	26%
Vitamin B5	1.233mg	0.266mg	19%
Folate	30µg	102µg	18%
Carbs	71.5g	21.09g	17%
Zinc	2.4mg	0.88mg	14%
Fiber	10g	7g	12%
Calories	343kcal	118kcal	11%
Protein	13.25g	8.33g	10%
Selenium	8.3µg	4.1µg	8%
Vitamin B6	0.21mg	0.117mg	7%
Polyunsaturated fat	1.039g	0.187g	6%
Vitamin B1	0.101mg	0.158mg	5%
Fats	3.4g	0.45g	5%
Calcium	18mg	68mg	5%
Saturated fat	0.741g	0.14g	3%
Monounsaturated fat	1.04g	0.021g	3%
Potassium	460mg	391mg	2%
Iron	2.2mg	2.13mg	1%
Vitamin C	0mg	1.3mg	1%
Net carbs	61.5g	14.09g	N/A
Sodium	1mg	2mg	0%
Tryptophan	0.192mg	0.099mg	0%
Threonine	0.506mg	0.351mg	0%
Isoleucine	0.498mg	0.368mg	0%
Leucine	0.832mg	0.665mg	0%
Lysine	0.672mg	0.572mg	0%
Methionine	0.172mg	0.125mg	0%
Phenylalanine	0.52mg	0.451mg	0%
Valine	0.678mg	0.436mg	0%
Histidine	0.309mg	0.232mg	0%