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
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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% |
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% |
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 Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
31%
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)