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  6. Cranberries vs. Groat

Cranberries vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between cranberries and groat?

  • Groat has more copper, magnesium, phosphorus, manganese, vitamin B3, vitamin B2, fiber, iron, zinc, and vitamin B5 than cranberries.
  • Groat's daily need coverage for copper is 116% higher.

We used Cranberries, raw and Buckwheat types in this comparison.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Groat
Groat
10
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 +3750%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +475%
Contains more IronIron +856.5%
Contains more CopperCopper +1864.3%
Contains more ZincZinc +2566.7%
Contains more PhosphorusPhosphorus +3054.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +386.9%
Contains more SeleniumSelenium +8200%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Groat
Groat
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +741.7%
Contains more Vitamin B2Vitamin B2 +2025%
Contains more Vitamin B3Vitamin B3 +6850.5%
Contains more Vitamin B5Vitamin B5 +318%
Contains more Vitamin B6Vitamin B6 +268.4%
Contains more FolateFolate +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Groat DV% diff.
Copper 0.056mg 1.1mg 116%
Magnesium 6mg 231mg 54%
Phosphorus 11mg 347mg 48%
Manganese 0.267mg 1.3mg 45%
Vitamin B3 0.101mg 7.02mg 43%
Vitamin B2 0.02mg 0.425mg 31%
Protein 0.46g 13.25g 26%
Fiber 3.6g 10g 26%
Iron 0.23mg 2.2mg 25%
Zinc 0.09mg 2.4mg 21%
Carbs 11.97g 71.5g 20%
Vitamin B5 0.295mg 1.233mg 19%
Vitamin C 14mg 0mg 16%
Calories 46kcal 343kcal 15%
Selenium 0.1µg 8.3µg 15%
Vitamin B6 0.057mg 0.21mg 12%
Potassium 80mg 460mg 11%
Vitamin E 1.32mg 9%
Folate 1µg 30µg 7%
Polyunsaturated fat 0.055g 1.039g 7%
Vitamin B1 0.012mg 0.101mg 7%
Fats 0.13g 3.4g 5%
Vitamin K 5µg 4%
Saturated fat 0.008g 0.741g 3%
Monounsaturated fat 0.018g 1.04g 3%
Fructose 0.67g 1%
Calcium 8mg 18mg 1%
Choline 5.5mg 1%
Net carbs 8.37g 61.5g N/A
Sugar 4.27g N/A
Sodium 2mg 1mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.003mg 0.192mg 0%
Threonine 0.028mg 0.506mg 0%
Isoleucine 0.033mg 0.498mg 0%
Leucine 0.053mg 0.832mg 0%
Lysine 0.039mg 0.672mg 0%
Methionine 0.003mg 0.172mg 0%
Phenylalanine 0.036mg 0.52mg 0%
Valine 0.045mg 0.678mg 0%
Histidine 0.018mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Groat
Groat
4
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 WaterWater +795.6%
Contains more ProteinProtein +2780.4%
Contains more FatsFats +2515.4%
Contains more CarbsCarbs +497.3%
Contains more OtherOther +1650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Groat
Groat
2
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 less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +5677.8%
Contains more Poly. FatPolyunsaturated fat +1789.1%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.