Almonds vs. Groat — In-Depth Nutrition Comparison

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How are almonds and groat different?

Almonds are higher in vitamin B2, manganese, calcium, phosphorus, iron, fiber, and magnesium; however, groat is richer in vitamin B3 and vitamin B5.
Daily need coverage for vitamin B2 for almonds is 55% higher.
Almonds contain 15 times more calcium than groat. While almonds contain 269mg of calcium, groat contains only 18mg.
Groat has less saturated fat.
Almonds have a lower glycemic index (0) than groat (54).

Nuts, almonds and Buckwheat are the varieties used 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.

Almonds

Groat

Contains more MagnesiumMagnesium	+16.9%
Contains more CalciumCalcium	+1394.4%
Contains more PotassiumPotassium	+59.3%
Contains more IronIron	+68.6%
Contains more ZincZinc	+30%
Contains more PhosphorusPhosphorus	+38.6%
Contains more ManganeseManganese	+67.6%

Contains more SeleniumSelenium

+102.4%

~equal in Copper ~1.1mg

~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.

Almonds

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+103%
Contains more Vitamin B2Vitamin B2	+167.8%
Contains more FolateFolate	+46.7%

Contains more Vitamin B3Vitamin B3	+94%
Contains more Vitamin B5Vitamin B5	+161.8%
Contains more Vitamin B6Vitamin B6	+53.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Monounsaturated fat	31.551g	1.04g	76%
Polyunsaturated fat	12.329g	1.039g	75%
Fats	49.93g	3.4g	72%
Vitamin B2	1.138mg	0.425mg	55%
Manganese	2.179mg	1.3mg	38%
Calcium	269mg	18mg	25%
Vitamin B3	3.618mg	7.02mg	21%
Iron	3.71mg	2.2mg	19%
Phosphorus	481mg	347mg	19%
Carbs	21.55g	71.5g	17%
Protein	21.15g	13.25g	16%
Vitamin B5	0.471mg	1.233mg	15%
Saturated fat	3.802g	0.741g	14%
Calories	579kcal	343kcal	12%
Fiber	12.5g	10g	10%
Magnesium	270mg	231mg	9%
Vitamin B1	0.205mg	0.101mg	9%
Choline	52.1mg		9%
Potassium	733mg	460mg	8%
Copper	1.031mg	1.1mg	8%
Selenium	4.1µg	8.3µg	8%
Zinc	3.12mg	2.4mg	7%
Vitamin B6	0.137mg	0.21mg	6%
Folate	44µg	30µg	4%
Protein per 100 calories	3.7g	3.9g	N/A
Calories per 10 g protein	274kcal	259kcal	N/A
Weight per 100 calories	17g	29g	N/A
Unsaturated / Saturated Fat ratio	12	2.8	N/A
Net carbs	9.05g	61.5g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	1mg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.192mg	0%
Threonine	0.601mg	0.506mg	0%
Isoleucine	0.751mg	0.498mg	0%
Leucine	1.473mg	0.832mg	0%
Lysine	0.568mg	0.672mg	0%
Methionine	0.157mg	0.172mg	0%
Phenylalanine	1.132mg	0.52mg	0%
Valine	0.855mg	0.678mg	0%
Histidine	0.539mg	0.309mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A