Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg vs. Groat — In-Depth Nutrition Comparison

Compare

What are the differences between Egg and Groat?

  • Egg is higher in Copper, Vitamin B12, Selenium, and Vitamin A RAE, however, Groat is richer in Manganese, Magnesium, Vitamin B3, Fiber, and Phosphorus.
  • Egg's daily need coverage for Cholesterol is 124% more.
  • Groat has less Cholesterol.

We used Egg, whole, cooked, hard-boiled and Buckwheat types in this article.

Infographic

Egg 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.
Egg
3
:
7
Groat
Contains more Calcium +177.8%
Contains more Copper +81.8%
Contains more Selenium +271.1%
Contains more Iron +84.9%
Contains more Magnesium +2210%
Contains more Phosphorus +101.7%
Contains more Potassium +265.1%
Contains less Sodium -99.2%
Contains more Zinc +128.6%
Contains more Manganese +4900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +177.8%
Contains more Copper +81.8%
Contains more Selenium +271.1%
Contains more Iron +84.9%
Contains more Magnesium +2210%
Contains more Phosphorus +101.7%
Contains more Potassium +265.1%
Contains less Sodium -99.2%
Contains more Zinc +128.6%
Contains more Manganese +4900%

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.
Egg
8
:
3
Groat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +13.4%
Contains more Folate +46.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +10868.8%
Contains more Vitamin B6 +73.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 D +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +13.4%
Contains more Folate +46.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +10868.8%
Contains more Vitamin B6 +73.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
2
:
3
Groat
Contains more Fats +212.1%
Contains more Water +665.3%
Contains more Carbs +6283.9%
Contains more Other +96.3%
Equal in Protein - 13.25
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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 Fats +212.1%
Contains more Water +665.3%
Contains more Carbs +6283.9%
Contains more Other +96.3%
Equal in Protein - 13.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
2
:
1
Groat
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +36.1%
Contains less Saturated Fat -77.3%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +36.1%
Contains less Saturated Fat -77.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Groat Opinion
Net carbs 1.12g 61.5g Groat
Protein 12.58g 13.25g Groat
Fats 10.61g 3.4g Egg
Carbs 1.12g 71.5g Groat
Calories 155kcal 343kcal Groat
Sugar 1.12g Groat
Fiber 0g 10g Groat
Calcium 50mg 18mg Egg
Iron 1.19mg 2.2mg Groat
Magnesium 10mg 231mg Groat
Phosphorus 172mg 347mg Groat
Potassium 126mg 460mg Groat
Sodium 124mg 1mg Groat
Zinc 1.05mg 2.4mg Groat
Copper 2mg 1.1mg Egg
Manganese 0.026mg 1.3mg Groat
Selenium 30.8µg 8.3µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.101mg Groat
Vitamin B2 0.513mg 0.425mg Egg
Vitamin B3 0.064mg 7.02mg Groat
Vitamin B5 1.398mg 1.233mg Egg
Vitamin B6 0.121mg 0.21mg Groat
Folate 44µg 30µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.192mg Groat
Threonine 0.604mg 0.506mg Egg
Isoleucine 0.686mg 0.498mg Egg
Leucine 1.075mg 0.832mg Egg
Lysine 0.904mg 0.672mg Egg
Methionine 0.392mg 0.172mg Egg
Phenylalanine 0.668mg 0.52mg Egg
Valine 0.767mg 0.678mg Egg
Histidine 0.298mg 0.309mg Groat
Cholesterol 373mg 0mg Groat
Saturated Fat 3.267g 0.741g Groat
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.04g Egg
Polyunsaturated fat 1.414g 1.039g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Egg
33%
Groat
Minerals Daily Need Coverage Score
103%
Egg
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.526g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.