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  6. Groat vs. Bean raw

Groat vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between groat and bean raw

  • Groat has more vitamin B3, copper, and vitamin B2; however, bean raw is richer in folate, vitamin B1, iron, selenium, potassium, fiber, and vitamin B6.
  • Bean raw covers your daily folate needs 124% more than groat.
  • Bean raw has 6 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while bean raw has 1.174mg.
  • 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 Buckwheat and Beans, pinto, mature seeds, raw.

Infographic

Groat vs Bean raw 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
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%
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%
Contains more MagnesiumMagnesium +31.3%
Contains more CopperCopper +23.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +13.2%
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%
~equal in Zinc ~2.28mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +100.5%
Contains more Vitamin B3Vitamin B3 +498%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +605.9%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more FolateFolate +1650%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.