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Groat vs. Black pepper — In-Depth Nutrition Comparison

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How are Groat and Black pepper different?

  • Groat is richer in Vitamin B3, Phosphorus, Vitamin B2, and Magnesium, while Black pepper is higher in Manganese, Iron, Fiber, Calcium, Potassium, and Copper.
  • Black pepper covers your daily need of Manganese 498% more than Groat.
  • Groat contains 6 times more Vitamin B3 than Black pepper. Groat contains 7.02mg of Vitamin B3, while Black pepper contains 1.143mg.

Buckwheat and Spices, pepper, black types were used in this article.

Infographic

Groat vs Black pepper 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
5
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +35.1%
Contains more ZincZinc +101.7%
Contains more PhosphorusPhosphorus +119.6%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +69.4%
Contains more CalciumCalcium +2361.1%
Contains more PotassiumPotassium +188.9%
Contains more IronIron +341.4%
Contains more CopperCopper +20.9%
Contains more ManganeseManganese +881%

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%
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% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B2Vitamin B2 +136.1%
Contains more Vitamin B3Vitamin B3 +514.2%
Contains more FolateFolate +76.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +38.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.108mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +27.8%
Contains more OtherOther +373.3%
~equal in Fats ~3.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
3
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated Fat -46.8%
Contains more Mono. FatMonounsaturated Fat +40.7%
~equal in Polyunsaturated fat ~0.998g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Black pepper Opinion
Calories 343kcal 251kcal Groat
Protein 13.25g 10.39g Groat
Fats 3.4g 3.26g Groat
Net carbs 61.5g 38.65g Groat
Carbs 71.5g 63.95g Groat
Magnesium 231mg 171mg Groat
Calcium 18mg 443mg Black pepper
Potassium 460mg 1329mg Black pepper
Iron 2.2mg 9.71mg Black pepper
Sugar 0.64g Groat
Fiber 10g 25.3g Black pepper
Copper 1.1mg 1.33mg Black pepper
Zinc 2.4mg 1.19mg Groat
Phosphorus 347mg 158mg Groat
Sodium 1mg 20mg Groat
Vitamin A 0IU 547IU Black pepper
Vitamin A RAE 0µg 27µg Black pepper
Vitamin E 1.04mg Black pepper
Manganese 1.3mg 12.753mg Black pepper
Selenium 8.3µg 4.9µg Groat
Vitamin B1 0.101mg 0.108mg Black pepper
Vitamin B2 0.425mg 0.18mg Groat
Vitamin B3 7.02mg 1.143mg Groat
Vitamin B5 1.233mg 1.399mg Black pepper
Vitamin B6 0.21mg 0.291mg Black pepper
Vitamin K 163.7µg Black pepper
Folate 30µg 17µg Groat
Choline 11.3mg Black pepper
Saturated Fat 0.741g 1.392g Groat
Monounsaturated Fat 1.04g 0.739g Groat
Polyunsaturated fat 1.039g 0.998g Groat
Tryptophan 0.192mg 0.058mg Groat
Threonine 0.506mg 0.244mg Groat
Isoleucine 0.498mg 0.366mg Groat
Leucine 0.832mg 1.014mg Black pepper
Lysine 0.672mg 0.244mg Groat
Methionine 0.172mg 0.096mg Groat
Phenylalanine 0.52mg 0.446mg Groat
Valine 0.678mg 0.547mg Groat
Histidine 0.309mg 0.159mg Groat
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Black pepper
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
56%
Black pepper
Minerals Daily Need Coverage Score
109%
Groat
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.651g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 22)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $0.1)
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.