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  6. Dried fruit vs. Groat

Dried fruit vs. Groat — In-Depth Nutrition Comparison

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Significant differences between dried fruit and groat

  • Dried fruit has more vitamin A and potassium; however, groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, vitamin B2, zinc, and vitamin B5.
  • Groat covers your daily copper needs 84% more than dried fruit.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Buckwheat.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Groat
Groat
7
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 CalciumCalcium +205.6%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +20.9%
Contains more MagnesiumMagnesium +621.9%
Contains more CopperCopper +220.7%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +388.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +453.2%
Contains more SeleniumSelenium +277.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +573.3%
Contains more Vitamin B2Vitamin B2 +474.3%
Contains more Vitamin B3Vitamin B3 +171.1%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Groat DV% diff.
Copper 0.343mg 1.1mg 84%
Magnesium 32mg 231mg 47%
Manganese 0.235mg 1.3mg 46%
Phosphorus 71mg 347mg 39%
Vitamin E 4.33mg 29%
Vitamin B3 2.589mg 7.02mg 28%
Vitamin B2 0.074mg 0.425mg 27%
Potassium 1162mg 460mg 21%
Protein 3.39g 13.25g 20%
Vitamin A 180µg 0µg 20%
Zinc 0.39mg 2.4mg 18%
Fructose 12.47g 16%
Vitamin B5 0.516mg 1.233mg 14%
Selenium 2.2µg 8.3µg 11%
Fiber 7.3g 10g 11%
Vitamin B1 0.015mg 0.101mg 7%
Polyunsaturated fat 0.074g 1.039g 6%
Iron 2.66mg 2.2mg 6%
Calories 241kcal 343kcal 5%
Vitamin B6 0.143mg 0.21mg 5%
Folate 10µg 30µg 5%
Calcium 55mg 18mg 4%
Fats 0.51g 3.4g 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Saturated fat 0.017g 0.741g 3%
Carbs 62.64g 71.5g 3%
Monounsaturated fat 0.074g 1.04g 2%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 61.5g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 1mg 0%
Tryptophan 0.016mg 0.192mg 0%
Threonine 0.073mg 0.506mg 0%
Isoleucine 0.063mg 0.498mg 0%
Leucine 0.105mg 0.832mg 0%
Lysine 0.083mg 0.672mg 0%
Methionine 0.015mg 0.172mg 0%
Phenylalanine 0.062mg 0.52mg 0%
Valine 0.078mg 0.678mg 0%
Histidine 0.047mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Groat
Groat
3
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 +216.8%
Contains more OtherOther +22.4%
Contains more ProteinProtein +290.9%
Contains more FatsFats +566.7%
Contains more CarbsCarbs +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -97.7%
Contains more Mono. FatMonounsaturated fat +1305.4%
Contains more Poly. FatPolyunsaturated fat +1304.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.