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Groat vs. Lima beans — In-Depth Nutrition Comparison

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Significant differences between groat and lima beans

  • Groat has more copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, zinc, and fiber; however, lima beans are richer in folate.
  • Groat covers your daily copper needs 96% more than lima beans.
  • Lima beans have 17 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while lima beans have 0.421mg.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of lima beans is 32.

Specific food types used in this comparison are Buckwheat and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Groat vs Lima beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
7
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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +437.2%
Contains more CopperCopper +368.1%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +212.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +151.9%
Contains more SeleniumSelenium +84.4%
Contains more PotassiumPotassium +10.4%
~equal in Calcium ~17mg
~equal in Iron ~2.39mg

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
4
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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +1567.5%
Contains more Vitamin B5Vitamin B5 +192.2%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more FolateFolate +176.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Lima beans DV% diff.
Copper 1.1mg 0.235mg 96%
Magnesium 231mg 43mg 45%
Vitamin B3 7.02mg 0.421mg 41%
Manganese 1.3mg 0.516mg 34%
Phosphorus 347mg 111mg 34%
Vitamin B2 0.425mg 0.055mg 28%
Carbs 71.5g 20.88g 17%
Vitamin B5 1.233mg 0.422mg 16%
Zinc 2.4mg 0.95mg 13%
Folate 30µg 83µg 13%
Fiber 10g 7g 12%
Protein 13.25g 7.8g 11%
Calories 343kcal 115kcal 11%
Selenium 8.3µg 4.5µg 7%
Choline 32.5mg 6%
Polyunsaturated fat 1.039g 0.171g 6%
Vitamin B1 0.101mg 0.161mg 5%
Fats 3.4g 0.38g 5%
Vitamin B6 0.21mg 0.161mg 4%
Monounsaturated fat 1.04g 0.034g 3%
Saturated fat 0.741g 0.089g 3%
Iron 2.2mg 2.39mg 2%
Vitamin K 2µg 2%
Vitamin E 0.18mg 1%
Potassium 460mg 508mg 1%
Net carbs 61.5g 13.88g N/A
Calcium 18mg 17mg 0%
Sugar 2.9g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.192mg 0.092mg 0%
Threonine 0.506mg 0.337mg 0%
Isoleucine 0.498mg 0.411mg 0%
Leucine 0.832mg 0.673mg 0%
Lysine 0.672mg 0.523mg 0%
Methionine 0.172mg 0.099mg 0%
Phenylalanine 0.52mg 0.449mg 0%
Valine 0.678mg 0.469mg 0%
Histidine 0.309mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +69.9%
Contains more FatsFats +794.7%
Contains more CarbsCarbs +242.4%
Contains more OtherOther +82.6%
Contains more WaterWater +615.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +2958.8%
Contains more Poly. FatPolyunsaturated fat +507.6%
Contains less Sat. FatSaturated fat -88%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.