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Groat vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between groat and cream cheese

  • Groat is higher in copper, manganese, magnesium, vitamin B3, fiber, phosphorus, and iron, yet cream cheese is higher in vitamin A.
  • Groat covers your daily copper needs 120% more than cream cheese.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Buckwheat and Cheese, cream.

Infographic

Groat vs Cream cheese 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
8
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +2466.7%
Contains more PotassiumPotassium +248.5%
Contains more IronIron +1900%
Contains more CopperCopper +6011.1%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +224.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11718.2%
Contains more CalciumCalcium +438.9%
~equal in Selenium ~8.6µg

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
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% 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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +339.1%
Contains more Vitamin B2Vitamin B2 +84.8%
Contains more Vitamin B3Vitamin B3 +7614.3%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +115.4%
Contains more CarbsCarbs +1195.3%
Contains more OtherOther +65.4%
Contains more FatsFats +912.9%
Contains more WaterWater +439.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +756.4%
Contains more Poly. FatPolyunsaturated fat +42.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Cream cheese DV% diff.
Copper 1.1mg 0.018mg 120%
Saturated fat 0.741g 20.213g 89%
Manganese 1.3mg 0.011mg 56%
Magnesium 231mg 9mg 53%
Fats 3.4g 34.44g 48%
Vitamin B3 7.02mg 0.091mg 43%
Fiber 10g 0g 40%
Phosphorus 347mg 107mg 34%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Iron 2.2mg 0.11mg 26%
Carbs 71.5g 5.52g 22%
Monounsaturated fat 1.04g 8.907g 20%
Zinc 2.4mg 0.5mg 17%
Vitamin B2 0.425mg 0.23mg 15%
Vitamin B5 1.233mg 0.517mg 14%
Protein 13.25g 6.15g 14%
Sodium 1mg 314mg 14%
Vitamin B6 0.21mg 0.056mg 12%
Potassium 460mg 132mg 10%
Vitamin B12 0µg 0.22µg 9%
Calcium 18mg 97mg 8%
Vitamin B1 0.101mg 0.023mg 7%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Folate 30µg 9µg 5%
Polyunsaturated fat 1.039g 1.483g 3%
Vitamin K 2.1µg 2%
Selenium 8.3µg 8.6µg 1%
Calories 343kcal 350kcal 0%
Net carbs 61.5g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.192mg 0.069mg 0%
Threonine 0.506mg 0.233mg 0%
Isoleucine 0.498mg 0.324mg 0%
Leucine 0.832mg 0.657mg 0%
Lysine 0.672mg 0.567mg 0%
Methionine 0.172mg 0.191mg 0%
Phenylalanine 0.52mg 0.291mg 0%
Valine 0.678mg 0.395mg 0%
Histidine 0.309mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cream cheese
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
21%
Cream cheese
Minerals Daily Need Coverage Score
109%
Groat
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 19.472g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.4)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 54)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.