Almond butter vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between almond butter and groat

Almond butter has more vitamin B2, manganese, calcium, phosphorus, iron, and magnesium; however, groat is higher in vitamin B3, copper, and vitamin B5.
Almond butter covers your daily need for vitamin B2, 40% more than groat.
Almond butter has 19 times more calcium than groat. While almond butter has 347mg of calcium, groat has only 18mg.
Groat has less saturated fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Buckwheat.

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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.

Almond butter

Groat

Contains more MagnesiumMagnesium	+20.8%
Contains more CalciumCalcium	+1827.8%
Contains more PotassiumPotassium	+62.6%
Contains more IronIron	+58.6%
Contains more ZincZinc	+37.1%
Contains more PhosphorusPhosphorus	+46.4%
Contains more ManganeseManganese	+63.9%

Contains more CopperCopper	+17.8%
Contains less SodiumSodium	-85.7%
Contains more SeleniumSelenium	+245.8%

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.

Almond butter

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+120.9%
Contains more FolateFolate	+76.7%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+146.3%
Contains more Vitamin B3Vitamin B3	+122.5%
Contains more Vitamin B5Vitamin B5	+287.7%
Contains more Vitamin B6Vitamin B6	+103.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	24.21mg		161%
Polyunsaturated fat	13.613g	1.039g	84%
Fats	55.5g	3.4g	80%
Monounsaturated fat	32.445g	1.04g	79%
Vitamin B2	0.939mg	0.425mg	40%
Manganese	2.131mg	1.3mg	36%
Calcium	347mg	18mg	33%
Vitamin B3	3.155mg	7.02mg	24%
Phosphorus	508mg	347mg	23%
Vitamin B5	0.318mg	1.233mg	18%
Copper	0.934mg	1.1mg	18%
Carbs	18.82g	71.5g	18%
Saturated fat	4.152g	0.741g	16%
Iron	3.49mg	2.2mg	16%
Protein	20.96g	13.25g	15%
Calories	614kcal	343kcal	14%
Selenium	2.4µg	8.3µg	11%
Magnesium	279mg	231mg	11%
Choline	52.1mg		9%
Vitamin B6	0.103mg	0.21mg	8%
Zinc	3.29mg	2.4mg	8%
Potassium	748mg	460mg	8%
Folate	53µg	30µg	6%
Vitamin B1	0.041mg	0.101mg	5%
Fiber	10.3g	10g	1%
Net carbs	8.52g	61.5g	N/A
Sugar	4.43g		N/A
Starch	0.08g		0%
Sodium	7mg	1mg	0%
Tryptophan	0.159mg	0.192mg	0%
Threonine	0.555mg	0.506mg	0%
Isoleucine	0.813mg	0.498mg	0%
Leucine	1.483mg	0.832mg	0%
Lysine	0.612mg	0.672mg	0%
Methionine	0.122mg	0.172mg	0%
Phenylalanine	1.149mg	0.52mg	0%
Valine	0.937mg	0.678mg	0%
Histidine	0.55mg	0.309mg	0%