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  6. Groat vs. Mung bean

Groat vs. Mung bean — In-Depth Nutrition Comparison

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How are groat and mung beans different?

  • Groat is richer in vitamin B3, copper, and vitamin B2, while mung beans are higher in folate, iron, vitamin B1, fiber, potassium, vitamin B5, and vitamin B6.
  • Mung beans cover your daily need for folate, 149% more than groat.
  • Groat contains 3 times more vitamin B3 than mung beans. Groat contains 7.02mg of vitamin B3, while mung beans contain 2.251mg.
  • Groat has a higher glycemic index (54) than mung beans (31).

Buckwheat and Mung beans, mature seeds, raw types were used in this article.

Infographic

Groat vs Mung bean 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
4
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +22.2%
Contains more CopperCopper +16.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +25.6%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +206.4%
Contains more ZincZinc +11.7%
~equal in Phosphorus ~367mg
~equal in Selenium ~8.2µg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +211.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +514.9%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more FolateFolate +1983.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Mung bean DV% diff.
Folate 30µg 625µg 149%
Iron 2.2mg 6.74mg 57%
Vitamin B1 0.101mg 0.621mg 43%
Vitamin B3 7.02mg 2.251mg 30%
Fiber 10g 16.3g 25%
Potassium 460mg 1246mg 23%
Protein 13.25g 23.86g 21%
Copper 1.1mg 0.941mg 18%
Choline 97.9mg 18%
Vitamin B2 0.425mg 0.233mg 15%
Vitamin B5 1.233mg 1.91mg 14%
Vitamin B6 0.21mg 0.382mg 13%
Manganese 1.3mg 1.035mg 12%
Calcium 18mg 132mg 11%
Magnesium 231mg 189mg 10%
Vitamin K 9µg 8%
Vitamin C 0mg 4.8mg 5%
Polyunsaturated fat 1.039g 0.384g 4%
Fats 3.4g 1.15g 3%
Carbs 71.5g 62.62g 3%
Zinc 2.4mg 2.68mg 3%
Phosphorus 347mg 367mg 3%
Vitamin E 0.51mg 3%
Saturated fat 0.741g 0.348g 2%
Monounsaturated fat 1.04g 0.161g 2%
Sodium 1mg 15mg 1%
Vitamin A 0µg 6µg 1%
Calories 343kcal 347kcal 0%
Protein per 100 calories 3.9g 6.9g N/A
Calories per 10 g protein 259kcal 145kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 1.6 N/A
Net carbs 61.5g 46.32g N/A
Sugar 6.6g N/A
Selenium 8.3µg 8.2µg 0%
Tryptophan 0.192mg 0.26mg 0%
Threonine 0.506mg 0.782mg 0%
Isoleucine 0.498mg 1.008mg 0%
Leucine 0.832mg 1.847mg 0%
Lysine 0.672mg 1.664mg 0%
Methionine 0.172mg 0.286mg 0%
Phenylalanine 0.52mg 1.443mg 0%
Valine 0.678mg 1.237mg 0%
Histidine 0.309mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +195.7%
Contains more CarbsCarbs +14.2%
Contains more ProteinProtein +80.1%
Contains more OtherOther +58.1%
~equal in Water ~9.05g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +546%
Contains more Poly. FatPolyunsaturated fat +170.6%
Contains less Sat. FatSaturated fat -53%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.