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  6. Feta vs. Groat

Feta vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Feta and Groat?

  • Feta is higher in Vitamin B12, Calcium, and Vitamin B2, however, Groat is richer in Copper, Manganese, Magnesium, Fiber, and Vitamin B3.
  • Groat's daily need coverage for Copper is 119% more.
  • Groat has less Sodium.

We used Cheese, feta and Buckwheat types in this article.

Infographic

Feta 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.
Feta
Feta
3
:
7
Groat
Groat
Contains more Calcium +2638.9%
Contains more Zinc +20%
Contains more Selenium +80.7%
Contains more Iron +238.5%
Contains more Magnesium +1115.8%
Contains more Potassium +641.9%
Contains less Sodium -99.9%
Contains more Copper +3337.5%
Contains more Manganese +4542.9%
Equal in Phosphorus - 347
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +2638.9%
Contains more Zinc +20%
Contains more Selenium +80.7%
Contains more Iron +238.5%
Contains more Magnesium +1115.8%
Contains more Potassium +641.9%
Contains less Sodium -99.9%
Contains more Copper +3337.5%
Contains more Manganese +4542.9%
Equal in Phosphorus - 347

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.
Feta
Feta
9
:
2
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B6 +101.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +608.4%
Contains more Vitamin B5 +27.5%
Equal in Folate - 30
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Groat
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 B1 +52.5%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B6 +101.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +608.4%
Contains more Vitamin B5 +27.5%
Equal in Folate - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
:
1
Groat
Groat
Contains more Fats +525.9%
Contains more Water +466.4%
Contains more Other +147.6%
Contains more Carbs +1648.2%
Equal in Protein - 13.25
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Groat
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 +525.9%
Contains more Water +466.4%
Contains more Other +147.6%
Contains more Carbs +1648.2%
Equal in Protein - 13.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Groat
Groat
Contains more Monounsaturated Fat +344.5%
Contains less Saturated Fat -95%
Contains more Polyunsaturated fat +75.8%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +344.5%
Contains less Saturated Fat -95%
Contains more Polyunsaturated fat +75.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta 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 Feta Groat Opinion
Net carbs 4.09g 61.5g Groat
Protein 14.21g 13.25g Feta
Fats 21.28g 3.4g Feta
Carbs 4.09g 71.5g Groat
Calories 264kcal 343kcal Groat
Sugar 4.09g Groat
Fiber 0g 10g Groat
Calcium 493mg 18mg Feta
Iron 0.65mg 2.2mg Groat
Magnesium 19mg 231mg Groat
Phosphorus 337mg 347mg Groat
Potassium 62mg 460mg Groat
Sodium 917mg 1mg Groat
Zinc 2.88mg 2.4mg Feta
Copper 0.032mg 1.1mg Groat
Manganese 0.028mg 1.3mg Groat
Selenium 15µg 8.3µg Feta
Vitamin A 422IU 0IU Feta
Vitamin A RAE 125µg 0µg Feta
Vitamin E 0.18mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.101mg Feta
Vitamin B2 0.844mg 0.425mg Feta
Vitamin B3 0.991mg 7.02mg Groat
Vitamin B5 0.967mg 1.233mg Groat
Vitamin B6 0.424mg 0.21mg Feta
Folate 32µg 30µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.2mg 0.192mg Feta
Threonine 0.637mg 0.506mg Feta
Isoleucine 0.803mg 0.498mg Feta
Leucine 1.395mg 0.832mg Feta
Lysine 1.219mg 0.672mg Feta
Methionine 0.368mg 0.172mg Feta
Phenylalanine 0.675mg 0.52mg Feta
Valine 1.065mg 0.678mg Feta
Histidine 0.397mg 0.309mg Feta
Cholesterol 89mg 0mg Groat
Saturated Fat 14.946g 0.741g Groat
Monounsaturated Fat 4.623g 1.04g Feta
Polyunsaturated fat 0.591g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
33%
Groat
Minerals Daily Need Coverage Score
63%
Feta
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 916mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 14.205g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.1)
Which food is richer in vitamins?
Feta
Feta 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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.