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  6. Almond vs. Groat

Almond vs. Groat — In-Depth Nutrition Comparison

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How are Almond and Groat different?

  • Almond is 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 from Almond is 55% higher.
  • Almond contains 15 times more Calcium than Groat. While Almond contains 269mg of Calcium, Groat contains only 18mg.
  • Groat has less Saturated Fat.

Nuts, almonds and Buckwheat are the varieties used in this article.

Infographic

Almond 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.
Almond
Almond
7
:
2
Groat
Groat
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Contains more Manganese +67.6%
Contains more Selenium +102.4%
Equal in Sodium - 1
Equal in Copper - 1.1
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Contains more Manganese +67.6%
Contains more Selenium +102.4%
Equal in Sodium - 1
Equal in Copper - 1.1

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
Almond
6
:
3
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Groat
Groat
Contains more Protein +59.6%
Contains more Fats +1368.5%
Contains more Other +41%
Contains more Carbs +231.8%
Contains more Water +121.1%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Groat
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 Protein +59.6%
Contains more Fats +1368.5%
Contains more Other +41%
Contains more Carbs +231.8%
Contains more Water +121.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Groat
Groat
Contains more Monounsaturated Fat +2933.8%
Contains more Polyunsaturated fat +1086.6%
Contains less Saturated Fat -80.5%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +2933.8%
Contains more Polyunsaturated fat +1086.6%
Contains less Saturated Fat -80.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Groat Opinion
Net carbs 9.05g 61.5g Groat
Protein 21.15g 13.25g Almond
Fats 49.93g 3.4g Almond
Carbs 21.55g 71.5g Groat
Calories 579kcal 343kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Groat
Fiber 12.5g 10g Almond
Calcium 269mg 18mg Almond
Iron 3.71mg 2.2mg Almond
Magnesium 270mg 231mg Almond
Phosphorus 481mg 347mg Almond
Potassium 733mg 460mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 2.4mg Almond
Copper 1.031mg 1.1mg Groat
Manganese 2.179mg 1.3mg Almond
Selenium 4.1µg 8.3µg Groat
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.101mg Almond
Vitamin B2 1.138mg 0.425mg Almond
Vitamin B3 3.618mg 7.02mg Groat
Vitamin B5 0.471mg 1.233mg Groat
Vitamin B6 0.137mg 0.21mg Groat
Folate 44µg 30µg Almond
Tryptophan 0.211mg 0.192mg Almond
Threonine 0.601mg 0.506mg Almond
Isoleucine 0.751mg 0.498mg Almond
Leucine 1.473mg 0.832mg Almond
Lysine 0.568mg 0.672mg Groat
Methionine 0.157mg 0.172mg Groat
Phenylalanine 1.132mg 0.52mg Almond
Valine 0.855mg 0.678mg Almond
Histidine 0.539mg 0.309mg Almond
Trans Fat 0.015g Groat
Saturated Fat 3.802g 0.741g Groat
Monounsaturated Fat 31.551g 1.04g Almond
Polyunsaturated fat 12.329g 1.039g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
33%
Groat
Minerals Daily Need Coverage Score
142%
Almond
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.061g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 54)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.