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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.
  • Groat has a higher glycemic index (54) than soybean raw (14).

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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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.
Groat
2
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
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
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 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
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 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.
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 DV% diff.
Iron 2.2mg 15.7mg 169%
Folate 30µg 375µg 86%
Polyunsaturated fat 1.039g 11.255g 68%
Vitamin B1 0.101mg 0.874mg 64%
Copper 1.1mg 1.658mg 62%
Manganese 1.3mg 2.517mg 53%
Phosphorus 347mg 704mg 51%
Protein 13.25g 36.49g 46%
Potassium 460mg 1797mg 39%
Vitamin K 47µg 39%
Vitamin B3 7.02mg 1.623mg 34%
Vitamin B2 0.425mg 0.87mg 34%
Calcium 18mg 277mg 26%
Fats 3.4g 19.94g 25%
Zinc 2.4mg 4.89mg 23%
Choline 115.9mg 21%
Selenium 8.3µg 17.8µg 17%
Carbs 71.5g 30.16g 14%
Vitamin B6 0.21mg 0.377mg 13%
Magnesium 231mg 280mg 12%
Saturated fat 0.741g 2.884g 10%
Vitamin B5 1.233mg 0.793mg 9%
Monounsaturated fat 1.04g 4.404g 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Calories 343kcal 446kcal 5%
Fiber 10g 9.3g 3%
Net carbs 61.5g 20.86g N/A
Sugar 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.192mg 0.591mg 0%
Threonine 0.506mg 1.766mg 0%
Isoleucine 0.498mg 1.971mg 0%
Leucine 0.832mg 3.309mg 0%
Lysine 0.672mg 2.706mg 0%
Methionine 0.172mg 0.547mg 0%
Phenylalanine 0.52mg 2.122mg 0%
Valine 0.678mg 2.029mg 0%
Histidine 0.309mg 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Groat
83%
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.