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  6. Groat vs. Soybean raw

Groat vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between Groat and Soybean raw?

  • Groat is richer in Vitamin B3, while Soybean raw is higher in Iron, Folate, Vitamin B1, Copper, Manganese, Phosphorus, Potassium, Vitamin B2, and Calcium.
  • Soybean raw's daily need coverage for Iron is 169% higher.
  • Soybean raw has 4 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Soybean raw has 1.623mg.

We used Buckwheat and Soybeans, mature seeds, raw types in this comparison.

Infographic

Groat vs Soybean 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
1
:
9
Soybean raw
Soybean raw
Contains less Sodium -50%
Contains more Calcium +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%
Contains more Manganese +93.6%
Contains more Selenium +114.5%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains less Sodium -50%
Contains more Calcium +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%
Contains more Manganese +93.6%
Contains more Selenium +114.5%

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
:
8
Soybean raw
Soybean raw
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +137.1%
Contains more Water +14.2%
Contains more Protein +175.4%
Contains more Fats +486.5%
Contains more Other +131.9%
Groat
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Carbs +137.1%
Contains more Water +14.2%
Contains more Protein +175.4%
Contains more Fats +486.5%
Contains more Other +131.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -74.3%
Contains more Monounsaturated Fat +323.5%
Contains more Polyunsaturated fat +983.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -74.3%
Contains more Monounsaturated Fat +323.5%
Contains more Polyunsaturated fat +983.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Soybean raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Soybean raw Opinion
Net carbs 61.5g 20.86g Groat
Protein 13.25g 36.49g Soybean raw
Fats 3.4g 19.94g Soybean raw
Carbs 71.5g 30.16g Groat
Calories 343kcal 446kcal Soybean raw
Sugar 7.33g Groat
Fiber 10g 9.3g Groat
Calcium 18mg 277mg Soybean raw
Iron 2.2mg 15.7mg Soybean raw
Magnesium 231mg 280mg Soybean raw
Phosphorus 347mg 704mg Soybean raw
Potassium 460mg 1797mg Soybean raw
Sodium 1mg 2mg Groat
Zinc 2.4mg 4.89mg Soybean raw
Copper 1.1mg 1.658mg Soybean raw
Manganese 1.3mg 2.517mg Soybean raw
Selenium 8.3µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.101mg 0.874mg Soybean raw
Vitamin B2 0.425mg 0.87mg Soybean raw
Vitamin B3 7.02mg 1.623mg Groat
Vitamin B5 1.233mg 0.793mg Groat
Vitamin B6 0.21mg 0.377mg Soybean raw
Folate 30µg 375µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.192mg 0.591mg Soybean raw
Threonine 0.506mg 1.766mg Soybean raw
Isoleucine 0.498mg 1.971mg Soybean raw
Leucine 0.832mg 3.309mg Soybean raw
Lysine 0.672mg 2.706mg Soybean raw
Methionine 0.172mg 0.547mg Soybean raw
Phenylalanine 0.52mg 2.122mg Soybean raw
Valine 0.678mg 2.029mg Soybean raw
Histidine 0.309mg 1.097mg Soybean raw
Saturated Fat 0.741g 2.884g Groat
Monounsaturated Fat 1.04g 4.404g Soybean raw
Polyunsaturated fat 1.039g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
85%
Soybean raw
Minerals Daily Need Coverage Score
109%
Groat
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.143g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.