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  6. Bean raw vs. Groat

Bean raw vs. Groat — In-Depth Nutrition Comparison

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Significant differences between bean raw and groat

  • Bean raw has more folate, vitamin B1, iron, selenium, potassium, fiber, and vitamin B6; however, groat is richer in vitamin B3, copper, and vitamin B2.
  • Bean raw covers your daily folate needs 124% more than groat.
  • Groat has 7 times less vitamin B1 than bean raw. Bean raw has 0.713mg of vitamin B1, while groat has 0.101mg.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Buckwheat.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Groat
Groat
4
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 +527.8%
Contains more PotassiumPotassium +202.8%
Contains more IronIron +130.5%
Contains more PhosphorusPhosphorus +18.4%
Contains more SeleniumSelenium +236.1%
Contains more MagnesiumMagnesium +31.3%
Contains more CopperCopper +23.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +13.2%
~equal in Zinc ~2.4mg

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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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 +605.9%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1650%
Contains more Vitamin B2Vitamin B2 +100.5%
Contains more Vitamin B3Vitamin B3 +498%
Contains more Vitamin B5Vitamin B5 +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Groat DV% diff.
Folate 525µg 30µg 124%
Vitamin B1 0.713mg 0.101mg 51%
Vitamin B3 1.174mg 7.02mg 37%
Iron 5.07mg 2.2mg 36%
Selenium 27.9µg 8.3µg 36%
Potassium 1393mg 460mg 27%
Copper 0.893mg 1.1mg 23%
Fiber 15.5g 10g 22%
Vitamin B6 0.474mg 0.21mg 20%
Protein 21.42g 13.25g 16%
Vitamin B2 0.212mg 0.425mg 16%
Starch 34.17g 14%
Magnesium 176mg 231mg 13%
Choline 66.2mg 12%
Calcium 113mg 18mg 10%
Phosphorus 411mg 347mg 9%
Vitamin B5 0.785mg 1.233mg 9%
Vitamin C 6.3mg 0mg 7%
Manganese 1.148mg 1.3mg 7%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 1.039g 4%
Fats 1.23g 3.4g 3%
Carbs 62.55g 71.5g 3%
Saturated fat 0.235g 0.741g 2%
Monounsaturated fat 0.229g 1.04g 2%
Zinc 2.28mg 2.4mg 1%
Vitamin E 0.21mg 1%
Calories 347kcal 343kcal 0%
Protein per 100 calories 6.2g 3.9g N/A
Calories per 10 g protein 162kcal 259kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.7 2.8 N/A
Net carbs 47.05g 61.5g N/A
Sugar 2.11g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.237mg 0.192mg 0%
Threonine 0.81mg 0.506mg 0%
Isoleucine 0.871mg 0.498mg 0%
Leucine 1.558mg 0.832mg 0%
Lysine 1.356mg 0.672mg 0%
Methionine 0.259mg 0.172mg 0%
Phenylalanine 1.095mg 0.52mg 0%
Valine 0.998mg 0.678mg 0%
Histidine 0.556mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +61.7%
Contains more WaterWater +16.2%
Contains more OtherOther +65.2%
Contains more FatsFats +176.4%
Contains more CarbsCarbs +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Groat
Groat
2
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 less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +354.1%
Contains more Poly. FatPolyunsaturated fat +155.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.