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Beans vs. Groat — In-Depth Nutrition Comparison

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What are the differences between beans and groat?

  • The amount of copper, magnesium, vitamin B3, phosphorus, vitamin B2, iron, fiber, zinc, selenium, and vitamin B6 in groat is higher than in beans.
  • Groat's daily need coverage for copper is 99% more.
  • Beans have a lower glycemic index (33) than groat (54).

We used Beans, baked, canned, no salt added and Buckwheat types in this article.

Infographic

Beans 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Groat
Groat
8
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 +177.8%
Contains more MagnesiumMagnesium +621.9%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +658.6%
Contains more CopperCopper +434%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +233.7%
Contains more SeleniumSelenium +84.4%
~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.
Beans
Beans
5
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Groat
Groat
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +608.3%
Contains more Vitamin B3Vitamin B3 +1532.6%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Groat DV% diff.
Copper 0.206mg 1.1mg 99%
Manganese 1.3mg 57%
Magnesium 32mg 231mg 47%
Vitamin B3 0.43mg 7.02mg 41%
Phosphorus 104mg 347mg 35%
Vitamin B2 0.06mg 0.425mg 28%
Vitamin B5 1.233mg 25%
Iron 0.29mg 2.2mg 24%
Fiber 5.5g 10g 18%
Protein 4.8g 13.25g 17%
Carbs 20.49g 71.5g 17%
Calories 105kcal 343kcal 12%
Zinc 1.4mg 2.4mg 9%
Selenium 4.5µg 8.3µg 7%
Vitamin B6 0.13mg 0.21mg 6%
Choline 30.8mg 6%
Polyunsaturated fat 0.172g 1.039g 6%
Fats 0.4g 3.4g 5%
Potassium 296mg 460mg 5%
Vitamin B1 0.15mg 0.101mg 4%
Vitamin C 3.1mg 0mg 3%
Calcium 50mg 18mg 3%
Saturated fat 0.103g 0.741g 3%
Monounsaturated fat 0.035g 1.04g 3%
Folate 24µg 30µg 2%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 3.9g N/A
Calories per 10 g protein 219kcal 259kcal N/A
Weight per 100 calories 95g 29g N/A
Unsaturated / Saturated Fat ratio 2 2.8 N/A
Net carbs 14.99g 61.5g N/A
Sugar 7.78g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Groat
Groat
4
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 WaterWater +644.6%
Contains more ProteinProtein +176%
Contains more FatsFats +750%
Contains more CarbsCarbs +249%
Contains more OtherOther +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -86.1%
Contains more Mono. FatMonounsaturated fat +2871.4%
Contains more Poly. FatPolyunsaturated fat +504.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.