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Soybean raw vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Groat?

  • Soybean raw is richer in Iron, Folate, Vitamin B1, Copper, Manganese, Phosphorus, Potassium, Vitamin B2, and Calcium, while Groat is higher in Vitamin B3.
  • Soybean raw's daily need coverage for Iron is 169% higher.
  • Groat has 15 times less Calcium than Soybean raw. Soybean raw has 277mg of Calcium, while Groat has 18mg.

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

Infographic

Soybean raw vs Groat 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.
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%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
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%
Contains less Sodium -50%

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.
:
2
Groat
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%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
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%
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%
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%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +175.4%
Contains more Fats +486.5%
Contains more Other +131.9%
Contains more Carbs +137.1%
Contains more Water +14.2%
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
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
Contains more Protein +175.4%
Contains more Fats +486.5%
Contains more Other +131.9%
Contains more Carbs +137.1%
Contains more Water +14.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Groat
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
85%
Soybean raw
33%
Groat
Minerals Daily Need Coverage Score
244%
Soybean raw
109%
Groat

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.