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Groat vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between groat and coconut milk

  • Groat is higher than coconut milk in copper, magnesium, vitamin B3, phosphorus, vitamin B2, fiber, vitamin B5, manganese, and zinc.
  • Coconut milk covers your daily saturated fat needs 102% more than groat.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of groat is lower.

Food varieties used in this article are Buckwheat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Groat vs Coconut milk 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
10
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +524.3%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +34.1%
Contains more CopperCopper +313.5%
Contains more ZincZinc +258.2%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +33.9%

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
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +823.7%
Contains more Vitamin B5Vitamin B5 +573.8%
Contains more Vitamin B6Vitamin B6 +536.4%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +478.6%
Contains more CarbsCarbs +1190.6%
Contains more OtherOther +195.8%
Contains more FatsFats +601.2%
Contains more WaterWater +593.5%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +298.1%
~equal in Monounsaturated fat ~1.014g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Coconut milk DV% diff.
Copper 1.1mg 0.266mg 93%
Saturated fat 0.741g 21.14g 93%
Magnesium 231mg 37mg 46%
Vitamin B3 7.02mg 0.76mg 39%
Phosphorus 347mg 100mg 35%
Vitamin B2 0.425mg 0mg 33%
Fats 3.4g 23.84g 31%
Fiber 10g 2.2g 31%
Carbs 71.5g 5.54g 22%
Protein 13.25g 2.29g 22%
Vitamin B5 1.233mg 0.183mg 21%
Manganese 1.3mg 0.916mg 17%
Zinc 2.4mg 0.67mg 16%
Vitamin B6 0.21mg 0.033mg 14%
Iron 2.2mg 1.64mg 7%
Calories 343kcal 230kcal 6%
Vitamin B1 0.101mg 0.026mg 6%
Potassium 460mg 263mg 6%
Polyunsaturated fat 1.039g 0.261g 5%
Folate 30µg 16µg 4%
Selenium 8.3µg 6.2µg 4%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Sodium 1mg 15mg 1%
Net carbs 61.5g 3.34g N/A
Calcium 18mg 16mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 1.04g 1.014g 0%
Tryptophan 0.192mg 0.027mg 0%
Threonine 0.506mg 0.083mg 0%
Isoleucine 0.498mg 0.09mg 0%
Leucine 0.832mg 0.17mg 0%
Lysine 0.672mg 0.101mg 0%
Methionine 0.172mg 0.043mg 0%
Phenylalanine 0.52mg 0.116mg 0%
Valine 0.678mg 0.139mg 0%
Histidine 0.309mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
109%
Groat
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 20.399g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 43)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.4)
Which food is richer in minerals?
Groat
Groat 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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.