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 from 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.
Nuts, almonds and Buckwheat are the varieties used in this article.
Infographic
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| 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 CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +94% |
| Contains more Vitamin B5Vitamin B5 | +161.8% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.6% |
| Contains more FatsFats | +1368.5% |
| Contains more OtherOther | +41% |
| Contains more CarbsCarbs | +231.8% |
| Contains more WaterWater | +121.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +2933.8% |
| Contains more Poly. FatPolyunsaturated fat | +1086.6% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 579kcal | 343kcal |
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| Protein | 21.15g | 13.25g |
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| Fats | 49.93g | 3.4g |
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| Net carbs | 9.05g | 61.5g |
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| Carbs | 21.55g | 71.5g |
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| Magnesium | 270mg | 231mg |
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| Calcium | 269mg | 18mg |
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| Potassium | 733mg | 460mg |
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| Iron | 3.71mg | 2.2mg |
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| Sugar | 4.35g |
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| Fiber | 12.5g | 10g |
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| Copper | 1.031mg | 1.1mg |
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| Zinc | 3.12mg | 2.4mg |
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| Starch | 0.72g |
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| Phosphorus | 481mg | 347mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 2IU | 0IU |
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| Vitamin E | 25.63mg |
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| Manganese | 2.179mg | 1.3mg |
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| Selenium | 4.1µg | 8.3µg |
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| Vitamin B1 | 0.205mg | 0.101mg |
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| Vitamin B2 | 1.138mg | 0.425mg |
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| Vitamin B3 | 3.618mg | 7.02mg |
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| Vitamin B5 | 0.471mg | 1.233mg |
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| Vitamin B6 | 0.137mg | 0.21mg |
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| Folate | 44µg | 30µg |
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| Trans Fat | 0.015g |
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| Choline | 52.1mg |
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| Saturated Fat | 3.802g | 0.741g |
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| Monounsaturated Fat | 31.551g | 1.04g |
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| Polyunsaturated fat | 12.329g | 1.039g |
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| Tryptophan | 0.211mg | 0.192mg |
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| Threonine | 0.601mg | 0.506mg |
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| Isoleucine | 0.751mg | 0.498mg |
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| Leucine | 1.473mg | 0.832mg |
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| Lysine | 0.568mg | 0.672mg |
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| Methionine | 0.157mg | 0.172mg |
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| Phenylalanine | 1.132mg | 0.52mg |
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| Valine | 0.855mg | 0.678mg |
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| Histidine | 0.539mg | 0.309mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
31%
Minerals Daily Need Coverage Score
142%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 3.061g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 54)
Which food is cheaper?
Almonds is cheaper (difference - $0.2)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)