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Groat vs. Almond — In-Depth Nutrition Comparison

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How are Groat and Almond different?

  • Groat is higher in Vitamin B3, and Vitamin B5, however, Almond is richer in Vitamin B2, Manganese, Calcium, Phosphorus, Iron, Fiber, and Magnesium.
  • Daily need coverage for Vitamin B2 from Almond is 55% higher.
  • Groat contains 3 times more Vitamin B5 than Almond. While Groat contains 1.233mg of Vitamin B5, Almond contains only 0.471mg.
  • Groat has less Saturated Fat.

Buckwheat and Nuts, almonds are the varieties used in this article.

Infographic

Groat vs Almond 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.
Groat
1
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%
Almond
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
~equal in Copper ~1.031mg
~equal in Sodium ~1mg

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.
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%
Almond
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
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
Almond
3
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
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
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -80.5%
Contains more Mono. FatMonounsaturated Fat +2933.8%
Contains more Poly. FatPolyunsaturated fat +1086.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Almond Opinion
Calories 343kcal 579kcal Almond
Protein 13.25g 21.15g Almond
Fats 3.4g 49.93g Almond
Net carbs 61.5g 9.05g Groat
Carbs 71.5g 21.55g Groat
Magnesium 231mg 270mg Almond
Calcium 18mg 269mg Almond
Potassium 460mg 733mg Almond
Iron 2.2mg 3.71mg Almond
Sugar 4.35g Groat
Fiber 10g 12.5g Almond
Copper 1.1mg 1.031mg Groat
Zinc 2.4mg 3.12mg Almond
Starch 0.72g Almond
Phosphorus 347mg 481mg Almond
Sodium 1mg 1mg
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
Manganese 1.3mg 2.179mg Almond
Selenium 8.3µg 4.1µg Groat
Vitamin B1 0.101mg 0.205mg Almond
Vitamin B2 0.425mg 1.138mg Almond
Vitamin B3 7.02mg 3.618mg Groat
Vitamin B5 1.233mg 0.471mg Groat
Vitamin B6 0.21mg 0.137mg Groat
Folate 30µg 44µg Almond
Trans Fat 0.015g Groat
Choline 52.1mg Almond
Saturated Fat 0.741g 3.802g Groat
Monounsaturated Fat 1.04g 31.551g Almond
Polyunsaturated fat 1.039g 12.329g Almond
Tryptophan 0.192mg 0.211mg Almond
Threonine 0.506mg 0.601mg Almond
Isoleucine 0.498mg 0.751mg Almond
Leucine 0.832mg 1.473mg Almond
Lysine 0.672mg 0.568mg Groat
Methionine 0.172mg 0.157mg Groat
Phenylalanine 0.52mg 1.132mg Almond
Valine 0.678mg 0.855mg Almond
Histidine 0.309mg 0.539mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Almond
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
31%
Groat
78%
Almond
Minerals Daily Need Coverage Score
109%
Groat
142%
Almond

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.061g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 54)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.