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
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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.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +21.2% |
| Contains more CalciumCalcium | +1438.9% |
| Contains more PotassiumPotassium | +290.7% |
| Contains more IronIron | +613.6% |
| Contains more CopperCopper | +50.7% |
| Contains more ZincZinc | +103.8% |
| Contains more PhosphorusPhosphorus | +102.9% |
| Contains more ManganeseManganese | +93.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B3Vitamin B3 | +332.5% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +765.3% |
| Contains more Vitamin B2Vitamin B2 | +104.7% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more FolateFolate | +1150% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +137.1% |
| Contains more WaterWater | +14.2% |
| Contains more ProteinProtein | +175.4% |
| Contains more FatsFats | +486.5% |
| Contains more OtherOther | +131.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.741 g
Monounsaturated Fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated Fat | -74.3% |
| Contains more Mono. FatMonounsaturated Fat | +323.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 343kcal | 446kcal |
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| Protein | 13.25g | 36.49g |
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| Fats | 3.4g | 19.94g |
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| Vitamin C | 0mg | 6mg |
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| Net carbs | 61.5g | 20.86g |
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| Carbs | 71.5g | 30.16g |
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| Magnesium | 231mg | 280mg |
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| Calcium | 18mg | 277mg |
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| Potassium | 460mg | 1797mg |
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| Iron | 2.2mg | 15.7mg |
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| Sugar | 7.33g |
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| Fiber | 10g | 9.3g |
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| Copper | 1.1mg | 1.658mg |
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| Zinc | 2.4mg | 4.89mg |
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| Phosphorus | 347mg | 704mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 0IU | 22IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.85mg |
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| Manganese | 1.3mg | 2.517mg |
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| Selenium | 8.3µg | 17.8µg |
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| Vitamin B1 | 0.101mg | 0.874mg |
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| Vitamin B2 | 0.425mg | 0.87mg |
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| Vitamin B3 | 7.02mg | 1.623mg |
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| Vitamin B5 | 1.233mg | 0.793mg |
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| Vitamin B6 | 0.21mg | 0.377mg |
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| Vitamin K | 47µg |
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| Folate | 30µg | 375µg |
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| Choline | 115.9mg |
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| Saturated Fat | 0.741g | 2.884g |
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| Monounsaturated Fat | 1.04g | 4.404g |
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| Polyunsaturated fat | 1.039g | 11.255g |
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| Tryptophan | 0.192mg | 0.591mg |
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| Threonine | 0.506mg | 1.766mg |
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| Isoleucine | 0.498mg | 1.971mg |
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| Leucine | 0.832mg | 3.309mg |
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| Lysine | 0.672mg | 2.706mg |
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| Methionine | 0.172mg | 0.547mg |
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| Phenylalanine | 0.52mg | 2.122mg |
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| Valine | 0.678mg | 2.029mg |
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| Histidine | 0.309mg | 1.097mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
83%
Minerals Daily Need Coverage Score
109%
244%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 2.143g)
Which food is cheaper?
Groat is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)