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Egg vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Egg and Groat?

  • Egg is higher in Copper, Vitamin B12, Selenium, and Vitamin A, 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
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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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +177.8%
Contains more CopperCopper +81.8%
Contains more SeleniumSelenium +271.1%
Contains more MagnesiumMagnesium +2210%
Contains more PotassiumPotassium +265.1%
Contains more IronIron +84.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +101.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +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
Egg
9
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Groat
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B3Vitamin B3 +10868.8%
Contains more Vitamin B6Vitamin B6 +73.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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 FatsFats +212.1%
Contains more WaterWater +665.3%
Contains more CarbsCarbs +6283.9%
Contains more OtherOther +96.3%
~equal in Protein ~13.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Groat
1
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 more Mono. FatMonounsaturated Fat +292%
Contains more Poly. FatPolyunsaturated fat +36.1%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 155kcal 343kcal Groat
Protein 12.58g 13.25g Groat
Fats 10.61g 3.4g Egg
Net carbs 1.12g 61.5g Groat
Carbs 1.12g 71.5g Groat
Cholesterol 373mg 0mg Groat
Vitamin D 87IU 0IU Egg
Magnesium 10mg 231mg Groat
Calcium 50mg 18mg Egg
Potassium 126mg 460mg Groat
Iron 1.19mg 2.2mg Groat
Sugar 1.12g Groat
Fiber 0g 10g Groat
Copper 2mg 1.1mg Egg
Zinc 1.05mg 2.4mg Groat
Phosphorus 172mg 347mg Groat
Sodium 124mg 1mg Groat
Vitamin A 520IU 0IU Egg
Vitamin A 149µg 0µg Egg
Vitamin E 1.03mg Egg
Vitamin D 2.2µg 0µg Egg
Manganese 0.026mg 1.3mg Groat
Selenium 30.8µg 8.3µg 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
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg Egg
Folate 44µg 30µg Egg
Choline 293.8mg Egg
Saturated Fat 3.267g 0.741g Groat
Monounsaturated Fat 4.077g 1.04g Egg
Polyunsaturated fat 1.414g 1.039g 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
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Egg
31%
Groat
Minerals Daily Need Coverage Score
103%
Egg
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 373mg)
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 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.