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.
- Groat has a higher glycemic index (54) than soybean raw (14).
We used Soybeans, mature seeds, raw and Buckwheat 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 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% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +765.3% |
| Contains more Vitamin B2Vitamin B2 | +104.7% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +332.5% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 2.2mg | 169% |
| Folate | 375µg | 30µg | 86% |
| Polyunsaturated fat | 11.255g | 1.039g | 68% |
| Vitamin B1 | 0.874mg | 0.101mg | 64% |
| Copper | 1.658mg | 1.1mg | 62% |
| Manganese | 2.517mg | 1.3mg | 53% |
| Phosphorus | 704mg | 347mg | 51% |
| Protein | 36.49g | 13.25g | 46% |
| Potassium | 1797mg | 460mg | 39% |
| Vitamin K | 47µg | 39% | |
| Vitamin B3 | 1.623mg | 7.02mg | 34% |
| Vitamin B2 | 0.87mg | 0.425mg | 34% |
| Calcium | 277mg | 18mg | 26% |
| Fats | 19.94g | 3.4g | 25% |
| Zinc | 4.89mg | 2.4mg | 23% |
| Choline | 115.9mg | 21% | |
| Selenium | 17.8µg | 8.3µg | 17% |
| Carbs | 30.16g | 71.5g | 14% |
| Vitamin B6 | 0.377mg | 0.21mg | 13% |
| Magnesium | 280mg | 231mg | 12% |
| Saturated fat | 2.884g | 0.741g | 10% |
| Vitamin B5 | 0.793mg | 1.233mg | 9% |
| Monounsaturated fat | 4.404g | 1.04g | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Calories | 446kcal | 343kcal | 5% |
| Fiber | 9.3g | 10g | 3% |
| Net carbs | 20.86g | 61.5g | N/A |
| Sugar | 7.33g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.192mg | 0% |
| Threonine | 1.766mg | 0.506mg | 0% |
| Isoleucine | 1.971mg | 0.498mg | 0% |
| Leucine | 3.309mg | 0.832mg | 0% |
| Lysine | 2.706mg | 0.672mg | 0% |
| Methionine | 0.547mg | 0.172mg | 0% |
| Phenylalanine | 2.122mg | 0.52mg | 0% |
| Valine | 2.029mg | 0.678mg | 0% |
| Histidine | 1.097mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +175.4% |
| Contains more FatsFats | +486.5% |
| Contains more OtherOther | +131.9% |
| Contains more CarbsCarbs | +137.1% |
| Contains more WaterWater | +14.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated fat | +323.5% |
| Contains more Poly. FatPolyunsaturated fat | +983.3% |
| Contains less Sat. FatSaturated fat | -74.3% |