Groat vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between groat and soybeans?

Groat is higher in copper, vitamin B3, magnesium, vitamin B5, manganese, fiber, phosphorus, zinc, and vitamin B2; however, soybeans are richer in iron.
Groat's daily need coverage for copper is 77% more.
Soybeans contain 18 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while soybeans contain 0.399mg.
Soybeans have a lower glycemic index (14) than groat (54).

We used Buckwheat and Soybeans, mature cooked, boiled, without salt types in this article.

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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.

Groat

Soybean

Contains more MagnesiumMagnesium	+168.6%
Contains more CopperCopper	+170.3%
Contains more ZincZinc	+108.7%
Contains more PhosphorusPhosphorus	+41.6%
Contains more ManganeseManganese	+57.8%
Contains more SeleniumSelenium	+13.7%

Contains more CalciumCalcium	+466.7%
Contains more PotassiumPotassium	+12%
Contains more IronIron	+133.6%

~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

Soybean

Contains more Vitamin B2Vitamin B2	+49.1%
Contains more Vitamin B3Vitamin B3	+1659.4%
Contains more Vitamin B5Vitamin B5	+588.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+53.5%
Contains more Vitamin B6Vitamin B6	+11.4%
Contains more FolateFolate	+80%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.407mg	77%
Vitamin B3	7.02mg	0.399mg	41%
Iron	2.2mg	5.14mg	37%
Magnesium	231mg	86mg	35%
Polyunsaturated fat	1.039g	5.064g	27%
Carbs	71.5g	8.36g	21%
Manganese	1.3mg	0.824mg	21%
Vitamin B5	1.233mg	0.179mg	21%
Fiber	10g	6g	16%
Vitamin K		19.2µg	16%
Phosphorus	347mg	245mg	15%
Zinc	2.4mg	1.15mg	11%
Vitamin B2	0.425mg	0.285mg	11%
Protein	13.25g	18.21g	10%
Calories	343kcal	172kcal	9%
Fats	3.4g	8.97g	9%
Choline		47.5mg	9%
Calcium	18mg	102mg	8%
Folate	30µg	54µg	6%
Vitamin B1	0.101mg	0.155mg	5%
Saturated fat	0.741g	1.297g	3%
Vitamin C	0mg	1.7mg	2%
Potassium	460mg	515mg	2%
Vitamin E		0.35mg	2%
Selenium	8.3µg	7.3µg	2%
Vitamin B6	0.21mg	0.234mg	2%
Monounsaturated fat	1.04g	1.981g	2%
Protein per 100 calories	3.9g	11g	N/A
Calories per 10 g protein	259kcal	94kcal	N/A
Weight per 100 calories	29g	58g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.4	N/A
Net carbs	61.5g	2.36g	N/A
Sugar		3g	N/A
Sodium	1mg	1mg	0%
Tryptophan	0.192mg	0.242mg	0%
Threonine	0.506mg	0.723mg	0%
Isoleucine	0.498mg	0.807mg	0%
Leucine	0.832mg	1.355mg	0%
Lysine	0.672mg	1.108mg	0%
Methionine	0.172mg	0.224mg	0%
Phenylalanine	0.52mg	0.869mg	0%
Valine	0.678mg	0.831mg	0%
Histidine	0.309mg	0.449mg	0%