Groat vs. Almonds — In-Depth Nutrition Comparison
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How are groat and almonds different?
- Groat is higher in vitamin B3 and vitamin B5; however, almonds are richer in vitamin B2, manganese, calcium, phosphorus, iron, fiber, and magnesium.
- Daily need coverage for vitamin B2 for almonds is 55% higher.
- Groat contains 3 times more vitamin B5 than almonds. While groat contains 1.233mg of vitamin B5, almonds contain only 0.471mg.
- Groat has less saturated fat.
- Almonds have a lower glycemic index (0) than groat (54).
Buckwheat and Nuts, almonds are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +102.4% |
| Contains more MagnesiumMagnesium | +16.9% |
| Contains more CalciumCalcium | +1394.4% |
| Contains more PotassiumPotassium | +59.3% |
| Contains more IronIron | +68.6% |
| Contains more ZincZinc | +30% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains more ManganeseManganese | +67.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +94% |
| Contains more Vitamin B5Vitamin B5 | +161.8% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +103% |
| Contains more Vitamin B2Vitamin B2 | +167.8% |
| Contains more FolateFolate | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Monounsaturated fat | 1.04g | 31.551g | 76% |
| Polyunsaturated fat | 1.039g | 12.329g | 75% |
| Fats | 3.4g | 49.93g | 72% |
| Vitamin B2 | 0.425mg | 1.138mg | 55% |
| Manganese | 1.3mg | 2.179mg | 38% |
| Calcium | 18mg | 269mg | 25% |
| Vitamin B3 | 7.02mg | 3.618mg | 21% |
| Phosphorus | 347mg | 481mg | 19% |
| Iron | 2.2mg | 3.71mg | 19% |
| Carbs | 71.5g | 21.55g | 17% |
| Protein | 13.25g | 21.15g | 16% |
| Vitamin B5 | 1.233mg | 0.471mg | 15% |
| Saturated fat | 0.741g | 3.802g | 14% |
| Calories | 343kcal | 579kcal | 12% |
| Fiber | 10g | 12.5g | 10% |
| Magnesium | 231mg | 270mg | 9% |
| Vitamin B1 | 0.101mg | 0.205mg | 9% |
| Choline | 52.1mg | 9% | |
| Selenium | 8.3µg | 4.1µg | 8% |
| Copper | 1.1mg | 1.031mg | 8% |
| Potassium | 460mg | 733mg | 8% |
| Zinc | 2.4mg | 3.12mg | 7% |
| Vitamin B6 | 0.21mg | 0.137mg | 6% |
| Folate | 30µg | 44µg | 4% |
| Net carbs | 61.5g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.192mg | 0.211mg | 0% |
| Threonine | 0.506mg | 0.601mg | 0% |
| Isoleucine | 0.498mg | 0.751mg | 0% |
| Leucine | 0.832mg | 1.473mg | 0% |
| Lysine | 0.672mg | 0.568mg | 0% |
| Methionine | 0.172mg | 0.157mg | 0% |
| Phenylalanine | 0.52mg | 1.132mg | 0% |
| Valine | 0.678mg | 0.855mg | 0% |
| Histidine | 0.309mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +231.8% |
| Contains more WaterWater | +121.1% |
| Contains more ProteinProtein | +59.6% |
| Contains more FatsFats | +1368.5% |
| Contains more OtherOther | +41% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.5% |
| Contains more Mono. FatMonounsaturated fat | +2933.8% |
| Contains more Poly. FatPolyunsaturated fat | +1086.6% |
