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Groat vs. Beans — In-Depth Nutrition Comparison

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What are the differences between groat and beans?

  • 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 contain 16 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while beans contain 0.43mg.
  • Beans have a lower glycemic index (33) than groat (54).

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

Infographic

Groat vs Beans 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.
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%
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%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +84.4%
Contains more CalciumCalcium +177.8%
~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.
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%
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%
Contains more Vitamin B2Vitamin B2 +608.3%
Contains more Vitamin B3Vitamin B3 +1532.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Beans DV% diff.
Copper 1.1mg 0.206mg 99%
Manganese 1.3mg 57%
Magnesium 231mg 32mg 47%
Vitamin B3 7.02mg 0.43mg 41%
Phosphorus 347mg 104mg 35%
Vitamin B2 0.425mg 0.06mg 28%
Vitamin B5 1.233mg 25%
Iron 2.2mg 0.29mg 24%
Fiber 10g 5.5g 18%
Protein 13.25g 4.8g 17%
Carbs 71.5g 20.49g 17%
Calories 343kcal 105kcal 12%
Zinc 2.4mg 1.4mg 9%
Selenium 8.3µg 4.5µg 7%
Vitamin B6 0.21mg 0.13mg 6%
Choline 30.8mg 6%
Polyunsaturated fat 1.039g 0.172g 6%
Fats 3.4g 0.4g 5%
Potassium 460mg 296mg 5%
Vitamin B1 0.101mg 0.15mg 4%
Vitamin C 0mg 3.1mg 3%
Calcium 18mg 50mg 3%
Saturated fat 0.741g 0.103g 3%
Monounsaturated fat 1.04g 0.035g 3%
Folate 30µg 24µg 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 3.9g 4.6g N/A
Calories per 10 g protein 259kcal 219kcal N/A
Weight per 100 calories 29g 95g N/A
Unsaturated / Saturated Fat ratio 2.8 2 N/A
Net carbs 61.5g 14.99g 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
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
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
Contains more ProteinProtein +176%
Contains more FatsFats +750%
Contains more CarbsCarbs +249%
Contains more OtherOther +22.8%
Contains more WaterWater +644.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +2871.4%
Contains more Poly. FatPolyunsaturated fat +504.1%
Contains less Sat. FatSaturated fat -86.1%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.