Soybean vs. Groat — In-Depth Nutrition Comparison
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What are the differences between soybeans and groat?
- Soybeans are higher in iron; however, groat is richer in copper, vitamin B3, magnesium, vitamin B5, manganese, fiber, phosphorus, zinc, and vitamin B2.
- Groat's daily need coverage for copper is 77% more.
- Groat contains 2 times less iron than soybeans. Soybeans contain 5.14mg of iron, while groat contains 2.2mg.
- Soybeans have a lower glycemic index (14) than groat (54).
We used Soybeans, mature cooked, boiled, without salt and Buckwheat types in this article.
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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 CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +12% |
| Contains more IronIron | +133.6% |
| Contains more MagnesiumMagnesium | +168.6% |
| Contains more CopperCopper | +170.3% |
| Contains more ZincZinc | +108.7% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains more ManganeseManganese | +57.8% |
| Contains more SeleniumSelenium | +13.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53.5% |
| Contains more Vitamin B6Vitamin B6 | +11.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +49.1% |
| Contains more Vitamin B3Vitamin B3 | +1659.4% |
| Contains more Vitamin B5Vitamin B5 | +588.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.407mg | 1.1mg | 77% |
| Vitamin B3 | 0.399mg | 7.02mg | 41% |
| Iron | 5.14mg | 2.2mg | 37% |
| Magnesium | 86mg | 231mg | 35% |
| Polyunsaturated fat | 5.064g | 1.039g | 27% |
| Manganese | 0.824mg | 1.3mg | 21% |
| Carbs | 8.36g | 71.5g | 21% |
| Vitamin B5 | 0.179mg | 1.233mg | 21% |
| Vitamin K | 19.2µg | 16% | |
| Fiber | 6g | 10g | 16% |
| Phosphorus | 245mg | 347mg | 15% |
| Zinc | 1.15mg | 2.4mg | 11% |
| Vitamin B2 | 0.285mg | 0.425mg | 11% |
| Protein | 18.21g | 13.25g | 10% |
| Choline | 47.5mg | 9% | |
| Fats | 8.97g | 3.4g | 9% |
| Calories | 172kcal | 343kcal | 9% |
| Calcium | 102mg | 18mg | 8% |
| Folate | 54µg | 30µg | 6% |
| Vitamin B1 | 0.155mg | 0.101mg | 5% |
| Saturated fat | 1.297g | 0.741g | 3% |
| Selenium | 7.3µg | 8.3µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Monounsaturated fat | 1.981g | 1.04g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Potassium | 515mg | 460mg | 2% |
| Vitamin B6 | 0.234mg | 0.21mg | 2% |
| Net carbs | 2.36g | 61.5g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.242mg | 0.192mg | 0% |
| Threonine | 0.723mg | 0.506mg | 0% |
| Isoleucine | 0.807mg | 0.498mg | 0% |
| Leucine | 1.355mg | 0.832mg | 0% |
| Lysine | 1.108mg | 0.672mg | 0% |
| Methionine | 0.224mg | 0.172mg | 0% |
| Phenylalanine | 0.869mg | 0.52mg | 0% |
| Valine | 0.831mg | 0.678mg | 0% |
| Histidine | 0.449mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.4% |
| Contains more FatsFats | +163.8% |
| Contains more WaterWater | +541.5% |
| Contains more CarbsCarbs | +755.3% |
~equal in
Other
~2.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +90.5% |
| Contains more Poly. FatPolyunsaturated fat | +387.4% |
| Contains less Sat. FatSaturated fat | -42.9% |
