Soybean vs. Groat — In-Depth Nutrition Comparison
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What are the differences between Soybean and Groat?
- Soybean is 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 Soybean. Soybean contains 5.14mg of Iron, while Groat contains 2.2mg.
We used Soybeans, mature cooked, boiled, without salt and Buckwheat types in this article.
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
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Calcium
+466.7%
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Iron
+133.6%
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Potassium
+12%
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Magnesium
+168.6%
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Phosphorus
+41.6%
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Zinc
+108.7%
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Copper
+170.3%
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Manganese
+57.8%
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Selenium
+13.7%
Equal in Sodium - 1
Contains
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Calcium
+466.7%
Contains
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Iron
+133.6%
Contains
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Potassium
+12%
Contains
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Magnesium
+168.6%
Contains
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Phosphorus
+41.6%
Contains
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Zinc
+108.7%
Contains
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Copper
+170.3%
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Manganese
+57.8%
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Selenium
+13.7%
Equal in Sodium - 1
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+53.5%
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Vitamin B6
+11.4%
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Folate
+80%
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Vitamin B2
+49.1%
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Vitamin B3
+1659.4%
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Vitamin B5
+588.8%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+53.5%
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Vitamin B6
+11.4%
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Folate
+80%
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Vitamin B2
+49.1%
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Vitamin B3
+1659.4%
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Vitamin B5
+588.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+37.4%
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Fats
+163.8%
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Water
+541.5%
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Carbs
+755.3%
Equal in Other - 2.1
Contains
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Protein
+37.4%
Contains
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Fats
+163.8%
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Water
+541.5%
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Carbs
+755.3%
Equal in Other - 2.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+90.5%
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Polyunsaturated fat
+387.4%
Contains
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Saturated Fat
-42.9%
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Monounsaturated Fat
+90.5%
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Polyunsaturated fat
+387.4%
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Saturated Fat
-42.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.36g | 61.5g |
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| Protein | 18.21g | 13.25g |
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| Fats | 8.97g | 3.4g |
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| Carbs | 8.36g | 71.5g |
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| Calories | 172kcal | 343kcal |
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| Sugar | 3g |
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| Fiber | 6g | 10g |
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| Calcium | 102mg | 18mg |
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| Iron | 5.14mg | 2.2mg |
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| Magnesium | 86mg | 231mg |
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| Phosphorus | 245mg | 347mg |
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| Potassium | 515mg | 460mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 1.15mg | 2.4mg |
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| Copper | 0.407mg | 1.1mg |
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| Manganese | 0.824mg | 1.3mg |
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| Selenium | 7.3µg | 8.3µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.35mg |
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| Vitamin C | 1.7mg | 0mg |
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| Vitamin B1 | 0.155mg | 0.101mg |
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| Vitamin B2 | 0.285mg | 0.425mg |
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| Vitamin B3 | 0.399mg | 7.02mg |
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| Vitamin B5 | 0.179mg | 1.233mg |
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| Vitamin B6 | 0.234mg | 0.21mg |
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| Folate | 54µg | 30µg |
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| Vitamin K | 19.2µg |
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| Tryptophan | 0.242mg | 0.192mg |
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| Threonine | 0.723mg | 0.506mg |
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| Isoleucine | 0.807mg | 0.498mg |
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| Leucine | 1.355mg | 0.832mg |
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| Lysine | 1.108mg | 0.672mg |
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| Methionine | 0.224mg | 0.172mg |
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| Phenylalanine | 0.869mg | 0.52mg |
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| Valine | 0.831mg | 0.678mg |
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| Histidine | 0.449mg | 0.309mg |
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| Saturated Fat | 1.297g | 0.741g |
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| Monounsaturated Fat | 1.981g | 1.04g |
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| Polyunsaturated fat | 5.064g | 1.039g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
23%
33%
Minerals Daily Need Coverage Score
75%
109%
Comparison summary
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 0.556g)
Which food is cheaper?
Groat is cheaper (difference - $0.8)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)