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Groat vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between groat and cheese?

  • Groat is higher in copper, manganese, magnesium, vitamin B3, and fiber; however, cheese is richer in calcium, vitamin B12, and selenium.
  • Groat's daily need coverage for copper is 119% more.
  • Groat has less saturated fat.
  • Cheese has a lower glycemic index (0) than groat (54).

We used Buckwheat and Cheese, cheddar types in this article.

Infographic

Groat vs Cheese 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
Groat
6
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +755.6%
Contains more PotassiumPotassium +505.3%
Contains more IronIron +1471.4%
Contains more CopperCopper +3566.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4714.8%
Contains more CalciumCalcium +3844.4%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +243.4%

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
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B3Vitamin B3 +11798.3%
Contains more Vitamin B5Vitamin B5 +200.7%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.428mg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Groat Cheese DV% diff.
Copper 1.1mg 0.03mg 119%
Saturated fat 0.741g 18.867g 82%
Calcium 18mg 710mg 69%
Manganese 1.3mg 0.027mg 55%
Magnesium 231mg 27mg 49%
Fats 3.4g 33.31g 46%
Vitamin B12 0µg 1.1µg 46%
Vitamin B3 7.02mg 0.059mg 44%
Fiber 10g 0g 40%
Vitamin A 0µg 330µg 37%
Selenium 8.3µg 28.5µg 37%
Cholesterol 0mg 99mg 33%
Sodium 1mg 653mg 28%
Iron 2.2mg 0.14mg 26%
Carbs 71.5g 3.09g 23%
Monounsaturated fat 1.04g 9.246g 21%
Protein 13.25g 22.87g 19%
Vitamin B5 1.233mg 0.41mg 16%
Phosphorus 347mg 455mg 15%
Potassium 460mg 76mg 11%
Zinc 2.4mg 3.64mg 11%
Vitamin B6 0.21mg 0.066mg 11%
Vitamin B1 0.101mg 0.029mg 6%
Vitamin E 0.71mg 5%
Calories 343kcal 404kcal 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 1.039g 1.421g 3%
Vitamin K 2.4µg 2%
Folate 30µg 27µg 1%
Protein per 100 calories 3.9g 5.7g N/A
Calories per 10 g protein 259kcal 177kcal N/A
Weight per 100 calories 29g 25g N/A
Unsaturated / Saturated Fat ratio 2.8 0.57 N/A
Net carbs 61.5g 3.09g N/A
Sugar 0.48g N/A
Vitamin B2 0.425mg 0.428mg 0%
Trans fat 0.917g N/A
Tryptophan 0.192mg 0.547mg 0%
Threonine 0.506mg 1.044mg 0%
Isoleucine 0.498mg 1.206mg 0%
Leucine 0.832mg 1.939mg 0%
Lysine 0.672mg 1.025mg 0%
Methionine 0.172mg 0.547mg 0%
Phenylalanine 0.52mg 1.074mg 0%
Valine 0.678mg 1.404mg 0%
Histidine 0.309mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +2213.9%
Contains more ProteinProtein +72.6%
Contains more FatsFats +879.7%
Contains more WaterWater +279.7%
Contains more OtherOther +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +789%
Contains more Poly. FatPolyunsaturated fat +36.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.