White beans vs. Groat — In-Depth Nutrition Comparison

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How are white beans and groat different?

White beans is richer in iron, while groat is higher in copper, vitamin B3, magnesium, phosphorus, vitamin B2, manganese, vitamin B5, carbs, and fiber.
Groat covers your daily need for copper 90% more than white beans.
White beans contains 2 times more iron than groat. White beans contains 3.7mg of iron, while groat contains 2.2mg.

Beans, white, mature seeds, cooked, boiled, without salt and Buckwheat types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White beans

Groat

Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+22%
Contains more IronIron	+68.2%

Contains more MagnesiumMagnesium	+266.7%
Contains more CopperCopper	+283.3%
Contains more ZincZinc	+73.9%
Contains more PhosphorusPhosphorus	+207.1%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+104.4%
Contains more SeleniumSelenium	+538.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White beans

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+16.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+170%

Contains more Vitamin B2Vitamin B2	+823.9%
Contains more Vitamin B3Vitamin B3	+4914.3%
Contains more Vitamin B5Vitamin B5	+438.4%
Contains more Vitamin B6Vitamin B6	+125.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.287mg	1.1mg	90%
Vitamin B3	0.14mg	7.02mg	43%
Magnesium	63mg	231mg	40%
Phosphorus	113mg	347mg	33%
Manganese	0.636mg	1.3mg	29%
Vitamin B2	0.046mg	0.425mg	29%
Vitamin B5	0.229mg	1.233mg	20%
Iron	3.7mg	2.2mg	19%
Carbs	25.09g	71.5g	15%
Fiber	6.3g	10g	15%
Selenium	1.3µg	8.3µg	13%
Folate	81µg	30µg	13%
Calories	139kcal	343kcal	10%
Zinc	1.38mg	2.4mg	9%
Vitamin B6	0.093mg	0.21mg	9%
Protein	9.73g	13.25g	7%
Calcium	90mg	18mg	7%
Vitamin E	0.94mg		6%
Choline	35.1mg		6%
Polyunsaturated fat	0.152g	1.039g	6%
Fats	0.35g	3.4g	5%
Potassium	561mg	460mg	3%
Vitamin K	3.5µg		3%
Saturated fat	0.091g	0.741g	3%
Monounsaturated fat	0.031g	1.04g	3%
Vitamin B1	0.118mg	0.101mg	1%
Protein per 100 calories	7g	3.9g	N/A
Calories per 10 g protein	143kcal	259kcal	N/A
Weight per 100 calories	72g	29g	N/A
Unsaturated / Saturated Fat ratio	2	2.8	N/A
Net carbs	18.79g	61.5g	N/A
Sugar	0.34g		N/A
Sodium	6mg	1mg	0%
Tryptophan	0.115mg	0.192mg	0%
Threonine	0.409mg	0.506mg	0%
Isoleucine	0.429mg	0.498mg	0%
Leucine	0.776mg	0.832mg	0%
Lysine	0.668mg	0.672mg	0%
Methionine	0.146mg	0.172mg	0%
Phenylalanine	0.526mg	0.52mg	0%
Valine	0.509mg	0.678mg	0%
Histidine	0.271mg	0.309mg	0%