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Soybean vs Groat - In-Depth Nutrition Comparison

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How are Soybean and Groat different?

  • Soybean is higher than Groat in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc.
  • Soybean covers your daily need of Iron 186% more than Groat.
  • Soybean contains 27 times more Folate than Groat. Soybean contains 375µg of Folate, while Groat contains 14µg.

Soybeans, mature seeds, raw and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Soybean vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Groat
Contains more Iron +1862.5%
Contains more Calcium +3857.1%
Contains more Potassium +1942%
Contains more Magnesium +449%
Contains more Copper +1035.6%
Contains more Zinc +701.6%
Contains more Phosphorus +905.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +1862.5%
Contains more Calcium +3857.1%
Contains more Potassium +1942%
Contains more Magnesium +449%
Contains more Copper +1035.6%
Contains more Zinc +701.6%
Contains more Phosphorus +905.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean
10
:
0
Groat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +2085%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +389.6%
Contains more Vitamin K +2373.7%
Contains more Folate +2578.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +2085%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +389.6%
Contains more Vitamin K +2373.7%
Contains more Folate +2578.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
8
Groat
Mineral Summary Score
252
Soybean
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
20%
Groat
Carbohydrates
30%
Soybean
20%
Groat
Fats
92%
Soybean
3%
Groat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Groat
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.43g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.75g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Groat Opinion
Calories 446 92 Soybean
Protein 36.49 3.38 Soybean
Fats 19.94 0.62 Soybean
Vitamin C 6 0 Soybean
Net carbs 20.860000610351562 17.239999771118164 Soybean
Carbs 30.16 19.94 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 0.8 Soybean
Calcium 277 7 Soybean
Potassium 1797 88 Soybean
Magnesium 280 51 Soybean
Sugar 7.33 0.9 Groat
Fiber 9.3 2.7 Soybean
Copper 1.658 0.146 Soybean
Zinc 4.89 0.61 Soybean
Starch
Phosphorus 704 70 Soybean
Sodium 2 4 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.09 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.04 Soybean
Vitamin B2 0.87 0.039 Soybean
Vitamin B3 1.623 0.94 Soybean
Vitamin B5 0.793 0.359 Soybean
Vitamin B6 0.377 0.077 Soybean
Vitamin B12 0 0
Vitamin K 47 1.9 Soybean
Folate 375 14 Soybean
Trans Fat 0 Groat
Saturated Fat 2.884 0.134 Groat
Monounsaturated Fat 4.404 0.188 Soybean
Polyunsaturated fat 11.255 0.188 Soybean
Tryptophan 0.591 0.049 Soybean
Threonine 1.766 0.129 Soybean
Isoleucine 1.971 0.127 Soybean
Leucine 3.309 0.212 Soybean
Lysine 2.706 0.172 Soybean
Methionine 0.547 0.044 Soybean
Phenylalanine 2.122 0.133 Soybean
Valine 2.029 0.173 Soybean
Histidine 1.097 0.079 Soybean
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.