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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
2
:
7
Almond
Contains more Selenium +102.4%
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Contains more Manganese +67.6%
Equal in Sodium - 1
Equal in Copper - 1.031
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +102.4%
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Contains more Manganese +67.6%
Equal in Sodium - 1
Equal in Copper - 1.031

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
:
7
Almond
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
:
3
Almond
Contains more Carbs +231.8%
Contains more Water +121.1%
Contains more Protein +59.6%
Contains more Fats +1368.5%
Contains more Other +41%
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
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 Carbs +231.8%
Contains more Water +121.1%
Contains more Protein +59.6%
Contains more Fats +1368.5%
Contains more Other +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
:
2
Almond
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +2933.8%
Contains more Polyunsaturated fat +1086.6%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +2933.8%
Contains more Polyunsaturated 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Almond Opinion
Net carbs 61.5g 9.05g Groat
Protein 13.25g 21.15g Almond
Fats 3.4g 49.93g Almond
Carbs 71.5g 21.55g Groat
Calories 343kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Groat
Fiber 10g 12.5g Almond
Calcium 18mg 269mg Almond
Iron 2.2mg 3.71mg Almond
Magnesium 231mg 270mg Almond
Phosphorus 347mg 481mg Almond
Potassium 460mg 733mg Almond
Sodium 1mg 1mg
Zinc 2.4mg 3.12mg Almond
Copper 1.1mg 1.031mg Groat
Manganese 1.3mg 2.179mg Almond
Selenium 8.3µg 4.1µg Groat
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
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
Choline 52.1mg 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
Trans Fat 0.015g Groat
Saturated Fat 0.741g 3.802g Groat
Monounsaturated Fat 1.04g 31.551g Almond
Polyunsaturated fat 1.039g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Almond
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
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.