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  6. Groat vs. Yardlong bean (Asparagus bean) raw

Groat vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between groat and yardlong bean (Asparagus bean) raw?

  • Groat is higher in copper, manganese, magnesium, vitamin B3, phosphorus, vitamin B2, vitamin B5, iron, and zinc; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Groat's daily need coverage for copper is 117% more.
  • Yardlong bean (Asparagus bean) raw contains 22 times less vitamin B5 than groat. Groat contains 1.233mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Groat has a lower glycemic index (54) than yardlong bean (Asparagus bean) raw (86).

We used Buckwheat and Yardlong bean, raw types in this article.

Infographic

Groat vs Yardlong bean (Asparagus bean) 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
9
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +368.1%
Contains more CopperCopper +2191.7%
Contains more ZincZinc +548.6%
Contains more PhosphorusPhosphorus +488.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +534.1%
Contains more SeleniumSelenium +453.3%
Contains more CalciumCalcium +177.8%

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
4
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B2Vitamin B2 +286.4%
Contains more Vitamin B3Vitamin B3 +1612.2%
Contains more Vitamin B5Vitamin B5 +2141.8%
Contains more Vitamin B6Vitamin B6 +775%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +106.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Yardlong bean (Asparagus bean) raw DV% diff.
Copper 1.1mg 0.048mg 117%
Manganese 1.3mg 0.205mg 48%
Magnesium 231mg 44mg 45%
Phosphorus 347mg 59mg 41%
Vitamin B3 7.02mg 0.41mg 41%
Fiber 10g 40%
Vitamin B5 1.233mg 0.055mg 24%
Vitamin B2 0.425mg 0.11mg 24%
Iron 2.2mg 0.47mg 22%
Vitamin C 0mg 18.8mg 21%
Carbs 71.5g 8.35g 21%
Protein 13.25g 2.8g 21%
Zinc 2.4mg 0.37mg 18%
Calories 343kcal 47kcal 15%
Vitamin B6 0.21mg 0.024mg 14%
Selenium 8.3µg 1.5µg 12%
Folate 30µg 62µg 8%
Polyunsaturated fat 1.039g 0.169g 6%
Potassium 460mg 240mg 6%
Vitamin A 0µg 43µg 5%
Fats 3.4g 0.4g 5%
Calcium 18mg 50mg 3%
Saturated fat 0.741g 0.105g 3%
Monounsaturated fat 1.04g 0.036g 3%
Net carbs 61.5g 8.35g N/A
Sodium 1mg 4mg 0%
Vitamin B1 0.101mg 0.107mg 0%
Tryptophan 0.192mg 0.032mg 0%
Threonine 0.506mg 0.104mg 0%
Isoleucine 0.498mg 0.15mg 0%
Leucine 0.832mg 0.2mg 0%
Lysine 0.672mg 0.184mg 0%
Methionine 0.172mg 0.04mg 0%
Phenylalanine 0.52mg 0.154mg 0%
Valine 0.678mg 0.162mg 0%
Histidine 0.309mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +373.2%
Contains more FatsFats +750%
Contains more CarbsCarbs +756.3%
Contains more OtherOther +250%
Contains more WaterWater +801%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +2788.9%
Contains more Poly. FatPolyunsaturated fat +514.8%
Contains less Sat. FatSaturated fat -85.8%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.