Yardlong beans vs. Groat — In-Depth Nutrition Comparison
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How are yardlong beans and groat different?
- Yardlong beans is richer in vitamin C, while groat is higher in copper, manganese, magnesium, phosphorus, vitamin B3, vitamin B2, vitamin B5, zinc, and iron.
- Groat covers your daily need for copper, 117% more than yardlong beans.
- Yardlong beans has a higher glycemic index (86) than groat (54).
Yardlong bean, cooked, boiled, drained, without salt and Buckwheat types were used 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 | +144.4% |
| Contains more MagnesiumMagnesium | +450% |
| Contains more PotassiumPotassium | +58.6% |
| Contains more IronIron | +124.5% |
| Contains more CopperCopper | +2240.4% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +508.8% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +546.8% |
| Contains more SeleniumSelenium | +453.3% |
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 AVitamin A | +∞% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +18.8% |
| Contains more Vitamin B2Vitamin B2 | +329.3% |
| Contains more Vitamin B3Vitamin B3 | +1014.3% |
| Contains more Vitamin B5Vitamin B5 | +2317.6% |
| Contains more Vitamin B6Vitamin B6 | +775% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.047mg | 1.1mg | 117% |
| Manganese | 0.201mg | 1.3mg | 48% |
| Magnesium | 42mg | 231mg | 45% |
| Phosphorus | 57mg | 347mg | 41% |
| Vitamin B3 | 0.63mg | 7.02mg | 40% |
| Fiber | 10g | 40% | |
| Vitamin B2 | 0.099mg | 0.425mg | 25% |
| Vitamin B5 | 0.051mg | 1.233mg | 24% |
| Carbs | 9.18g | 71.5g | 21% |
| Protein | 2.53g | 13.25g | 21% |
| Zinc | 0.36mg | 2.4mg | 19% |
| Vitamin C | 16.2mg | 0mg | 18% |
| Calories | 47kcal | 343kcal | 15% |
| Iron | 0.98mg | 2.2mg | 15% |
| Vitamin B6 | 0.024mg | 0.21mg | 14% |
| Selenium | 1.5µg | 8.3µg | 12% |
| Polyunsaturated fat | 0.042g | 1.039g | 7% |
| Potassium | 290mg | 460mg | 5% |
| Fats | 0.1g | 3.4g | 5% |
| Folate | 45µg | 30µg | 4% |
| Saturated fat | 0.026g | 0.741g | 3% |
| Monounsaturated fat | 0.009g | 1.04g | 3% |
| Vitamin A | 23µg | 0µg | 3% |
| Calcium | 44mg | 18mg | 3% |
| Vitamin B1 | 0.085mg | 0.101mg | 1% |
| Net carbs | 9.18g | 61.5g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Tryptophan | 0.029mg | 0.192mg | 0% |
| Threonine | 0.094mg | 0.506mg | 0% |
| Isoleucine | 0.135mg | 0.498mg | 0% |
| Leucine | 0.18mg | 0.832mg | 0% |
| Lysine | 0.166mg | 0.672mg | 0% |
| Methionine | 0.036mg | 0.172mg | 0% |
| Phenylalanine | 0.139mg | 0.52mg | 0% |
| Valine | 0.146mg | 0.678mg | 0% |
| Histidine | 0.082mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more WaterWater | +797.1% |
| Contains more ProteinProtein | +423.7% |
| Contains more FatsFats | +3300% |
| Contains more CarbsCarbs | +678.9% |
| Contains more OtherOther | +191.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +11455.6% |
| Contains more Poly. FatPolyunsaturated fat | +2373.8% |
