Pinto beans vs. Groat — In-Depth Nutrition Comparison

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Differences between pinto beans and groat

Pinto beans has more folate and vitamin B1, while groat has more copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, and zinc.
Groat's daily need coverage for copper is 98% higher.
Groat contains 6 times less folate than pinto beans. Pinto beans contains 172µg of folate, while groat contains 30µg.
Pinto beans has a lower glycemic index. The glycemic index of pinto beans is 39, while the glycemic index of groat is 54.

The food types used in this comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Buckwheat.

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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.

Pinto beans

Groat

Contains more CalciumCalcium

+155.6%

Contains more MagnesiumMagnesium	+362%
Contains more CopperCopper	+402.3%
Contains more ZincZinc	+144.9%
Contains more PhosphorusPhosphorus	+136.1%
Contains more ManganeseManganese	+187%
Contains more SeleniumSelenium	+33.9%

~equal in Potassium ~460mg

~equal in Iron ~2.2mg

~equal in Sodium ~1mg

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.

Pinto beans

Groat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+91.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+473.3%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2	+585.5%
Contains more Vitamin B3Vitamin B3	+2107.5%
Contains more Vitamin B5Vitamin B5	+487.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.21mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.219mg	1.1mg	98%
Magnesium	50mg	231mg	43%
Vitamin B3	0.318mg	7.02mg	42%
Manganese	0.453mg	1.3mg	37%
Folate	172µg	30µg	36%
Phosphorus	147mg	347mg	29%
Vitamin B2	0.062mg	0.425mg	28%
Vitamin B5	0.21mg	1.233mg	20%
Carbs	26.22g	71.5g	15%
Zinc	0.98mg	2.4mg	13%
Calories	143kcal	343kcal	10%
Protein	9.01g	13.25g	8%
Vitamin B1	0.193mg	0.101mg	8%
Starch	15.15g		6%
Choline	35.3mg		6%
Vitamin E	0.94mg		6%
Polyunsaturated fat	0.235g	1.039g	5%
Fiber	9g	10g	4%
Fats	0.65g	3.4g	4%
Selenium	6.2µg	8.3µg	4%
Vitamin K	3.5µg		3%
Calcium	46mg	18mg	3%
Saturated fat	0.136g	0.741g	3%
Monounsaturated fat	0.133g	1.04g	2%
Vitamin B6	0.229mg	0.21mg	1%
Vitamin C	0.8mg	0mg	1%
Iron	2.09mg	2.2mg	1%
Potassium	436mg	460mg	1%
Net carbs	17.22g	61.5g	N/A
Sugar	0.34g		N/A
Sodium	1mg	1mg	0%
Tryptophan	0.108mg	0.192mg	0%
Threonine	0.331mg	0.506mg	0%
Isoleucine	0.426mg	0.498mg	0%
Leucine	0.765mg	0.832mg	0%
Lysine	0.63mg	0.672mg	0%
Methionine	0.117mg	0.172mg	0%
Phenylalanine	0.531mg	0.52mg	0%
Valine	0.519mg	0.678mg	0%
Histidine	0.247mg	0.309mg	0%