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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.

Infographic

Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Groat
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
~equal in Sodium ~1mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +1659.4%
Contains more Vitamin B5Vitamin B5 +588.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Groat 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%
Carbs 8.36g 71.5g 21%
Manganese 0.824mg 1.3mg 21%
Vitamin B5 0.179mg 1.233mg 21%
Fiber 6g 10g 16%
Vitamin K 19.2µg 16%
Phosphorus 245mg 347mg 15%
Zinc 1.15mg 2.4mg 11%
Vitamin B2 0.285mg 0.425mg 11%
Protein 18.21g 13.25g 10%
Calories 172kcal 343kcal 9%
Fats 8.97g 3.4g 9%
Choline 47.5mg 9%
Calcium 102mg 18mg 8%
Folate 54µg 30µg 6%
Vitamin B1 0.155mg 0.101mg 5%
Saturated fat 1.297g 0.741g 3%
Vitamin C 1.7mg 0mg 2%
Potassium 515mg 460mg 2%
Vitamin E 0.35mg 2%
Selenium 7.3µg 8.3µg 2%
Vitamin B6 0.234mg 0.21mg 2%
Monounsaturated fat 1.981g 1.04g 2%
Protein per 100 calories 11g 3.9g N/A
Calories per 10 g protein 94kcal 259kcal N/A
Weight per 100 calories 58g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Groat
Groat
2
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 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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Groat
Groat
1
26% 37% 37%
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 +90.5%
Contains more Poly. FatPolyunsaturated fat +387.4%
Contains less Sat. FatSaturated fat -42.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.