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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

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
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Groat
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Soybean Groat Opinion
Calories 172kcal 343kcal Groat
Protein 18.21g 13.25g Soybean
Fats 8.97g 3.4g Soybean
Vitamin C 1.7mg 0mg Soybean
Net carbs 2.36g 61.5g Groat
Carbs 8.36g 71.5g Groat
Magnesium 86mg 231mg Groat
Calcium 102mg 18mg Soybean
Potassium 515mg 460mg Soybean
Iron 5.14mg 2.2mg Soybean
Sugar 3g Groat
Fiber 6g 10g Groat
Copper 0.407mg 1.1mg Groat
Zinc 1.15mg 2.4mg Groat
Phosphorus 245mg 347mg Groat
Sodium 1mg 1mg
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Manganese 0.824mg 1.3mg Groat
Selenium 7.3µg 8.3µg Groat
Vitamin B1 0.155mg 0.101mg Soybean
Vitamin B2 0.285mg 0.425mg Groat
Vitamin B3 0.399mg 7.02mg Groat
Vitamin B5 0.179mg 1.233mg Groat
Vitamin B6 0.234mg 0.21mg Soybean
Vitamin K 19.2µg Soybean
Folate 54µg 30µg Soybean
Choline 47.5mg Soybean
Saturated Fat 1.297g 0.741g Groat
Monounsaturated Fat 1.981g 1.04g Soybean
Polyunsaturated fat 5.064g 1.039g Soybean
Tryptophan 0.242mg 0.192mg Soybean
Threonine 0.723mg 0.506mg Soybean
Isoleucine 0.807mg 0.498mg Soybean
Leucine 1.355mg 0.832mg Soybean
Lysine 1.108mg 0.672mg Soybean
Methionine 0.224mg 0.172mg Soybean
Phenylalanine 0.869mg 0.52mg Soybean
Valine 0.831mg 0.678mg Soybean
Histidine 0.449mg 0.309mg Soybean

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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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%
Soybean
31%
Groat
Minerals Daily Need Coverage Score
75%
Soybean
109%
Groat

Comparison summary

Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 40)
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 - 3g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.556g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.8)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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.