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Groat vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between groat and soybeans?

  • Groat is higher in copper, vitamin B3, magnesium, vitamin B5, carbs, manganese, fiber, and phosphorus; however, soybeans are richer in iron and protein.
  • Groat's daily need coverage for copper is 77% more.
  • Soybeans contain 18 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while soybeans contain 0.399mg.
  • Soybeans have a lower glycemic index (14) than groat (54).

We used Buckwheat and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Groat vs Soybean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Groat
Groat
6
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +168.6%
Contains more CopperCopper +170.3%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +41.6%
Contains more ManganeseManganese +57.8%
Contains more SeleniumSelenium +13.7%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +12%
Contains more IronIron +133.6%
~equal in Sodium ~1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Groat
Groat
3
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +1659.4%
Contains more Vitamin B5Vitamin B5 +588.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.5%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Soybean DV% diff.
Copper 1.1mg 0.407mg 77%
Vitamin B3 7.02mg 0.399mg 41%
Iron 2.2mg 5.14mg 37%
Magnesium 231mg 86mg 35%
Polyunsaturated fat 1.039g 5.064g 27%
Carbs 71.5g 8.36g 21%
Manganese 1.3mg 0.824mg 21%
Vitamin B5 1.233mg 0.179mg 21%
Fiber 10g 6g 16%
Vitamin K 19.2µg 16%
Phosphorus 347mg 245mg 15%
Zinc 2.4mg 1.15mg 11%
Vitamin B2 0.425mg 0.285mg 11%
Protein 13.25g 18.21g 10%
Calories 343kcal 172kcal 9%
Fats 3.4g 8.97g 9%
Choline 47.5mg 9%
Calcium 18mg 102mg 8%
Folate 30µg 54µg 6%
Vitamin B1 0.101mg 0.155mg 5%
Saturated fat 0.741g 1.297g 3%
Vitamin C 0mg 1.7mg 2%
Potassium 460mg 515mg 2%
Vitamin E 0.35mg 2%
Selenium 8.3µg 7.3µg 2%
Vitamin B6 0.21mg 0.234mg 2%
Monounsaturated fat 1.04g 1.981g 2%
Protein per 100 calories 3.9g 11g N/A
Calories per 10 g protein 259kcal 94kcal N/A
Weight per 100 calories 29g 58g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Net carbs 61.5g 2.36g N/A
Sugar 3g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.192mg 0.242mg 0%
Threonine 0.506mg 0.723mg 0%
Isoleucine 0.498mg 0.807mg 0%
Leucine 0.832mg 1.355mg 0%
Lysine 0.672mg 1.108mg 0%
Methionine 0.172mg 0.224mg 0%
Phenylalanine 0.52mg 0.869mg 0%
Valine 0.678mg 0.831mg 0%
Histidine 0.309mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +755.3%
Contains more ProteinProtein +37.4%
Contains more FatsFats +163.8%
Contains more WaterWater +541.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +90.5%
Contains more Poly. FatPolyunsaturated fat +387.4%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.