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Groat vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between groat and almond butter

  • Groat has more vitamin B3, copper, and vitamin B5; however, almond butter is higher in vitamin B2, manganese, calcium, phosphorus, iron, and magnesium.
  • Almond butter covers your daily need for vitamin B2, 40% more than groat.
  • Groat has 4 times more vitamin B5 than almond butter. While groat has 1.233mg of vitamin B5, almond butter has only 0.318mg.
  • Groat has less saturated fat.

These are the specific foods used in this comparison Buckwheat and Nuts, almond butter, plain, without salt added.

Infographic

Groat vs Almond butter 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.
Groat
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more CopperCopper +17.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +245.8%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +1827.8%
Contains more PotassiumPotassium +62.6%
Contains more IronIron +58.6%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +46.4%
Contains more ManganeseManganese +63.9%

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
4
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +146.3%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +287.7%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more FolateFolate +76.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +279.9%
Contains more WaterWater +494.5%
Contains more ProteinProtein +58.2%
Contains more FatsFats +1532.4%
Contains more OtherOther +46.7%

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +3019.7%
Contains more Poly. FatPolyunsaturated fat +1210.2%

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 butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 1.039g 13.613g 84%
Fats 3.4g 55.5g 80%
Monounsaturated fat 1.04g 32.445g 79%
Vitamin B2 0.425mg 0.939mg 40%
Manganese 1.3mg 2.131mg 36%
Calcium 18mg 347mg 33%
Vitamin B3 7.02mg 3.155mg 24%
Phosphorus 347mg 508mg 23%
Vitamin B5 1.233mg 0.318mg 18%
Copper 1.1mg 0.934mg 18%
Carbs 71.5g 18.82g 18%
Saturated fat 0.741g 4.152g 16%
Iron 2.2mg 3.49mg 16%
Protein 13.25g 20.96g 15%
Calories 343kcal 614kcal 14%
Selenium 8.3µg 2.4µg 11%
Magnesium 231mg 279mg 11%
Choline 52.1mg 9%
Vitamin B6 0.21mg 0.103mg 8%
Zinc 2.4mg 3.29mg 8%
Potassium 460mg 748mg 8%
Folate 30µg 53µg 6%
Vitamin B1 0.101mg 0.041mg 5%
Fiber 10g 10.3g 1%
Net carbs 61.5g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 1mg 7mg 0%
Tryptophan 0.192mg 0.159mg 0%
Threonine 0.506mg 0.555mg 0%
Isoleucine 0.498mg 0.813mg 0%
Leucine 0.832mg 1.483mg 0%
Lysine 0.672mg 0.612mg 0%
Methionine 0.172mg 0.122mg 0%
Phenylalanine 0.52mg 1.149mg 0%
Valine 0.678mg 0.937mg 0%
Histidine 0.309mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Almond butter
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
68%
Almond butter
Minerals Daily Need Coverage Score
109%
Groat
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 3.411g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.