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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.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Groat
3
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 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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Groat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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
Contains more ProteinProtein +58.2%
Contains more FatsFats +1532.4%
Contains more OtherOther +46.7%
Contains more CarbsCarbs +279.9%
Contains more WaterWater +494.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Groat
1
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 more Mono. FatMonounsaturated fat +3019.7%
Contains more Poly. FatPolyunsaturated fat +1210.2%
Contains less Sat. FatSaturated fat -82.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Groat 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
31%
Groat
Minerals Daily Need Coverage Score
141%
Almond butter
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 3.411g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.