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Groat vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between groat and cod

  • Groat has more copper, manganese, magnesium, fiber, vitamin B3, vitamin B2, and iron; however, cod is higher in vitamin B5, selenium, and vitamin B12.
  • Cod covers your daily need for vitamin B5, 3035% more than groat.
  • The glycemic index of groat is higher.

These are the specific foods used in this comparison Buckwheat and Fish, cod, Atlantic, raw.

Infographic

Groat vs Cod 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
9
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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +621.9%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +478.9%
Contains more CopperCopper +3828.6%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +70.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +8566.7%
Contains more SeleniumSelenium +298.8%

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +32.9%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B3Vitamin B3 +240.3%
Contains more FolateFolate +328.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +12308.8%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +407.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +600%
Contains more ProteinProtein +34.4%
Contains more WaterWater +733%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +1006.4%
Contains more Poly. FatPolyunsaturated fat +349.8%
Contains less Sat. FatSaturated fat -82.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Cod DV% diff.
Vitamin B5 1.233mg 153mg 3035%
Copper 1.1mg 0.028mg 119%
Manganese 1.3mg 0.015mg 56%
Magnesium 231mg 32mg 47%
Selenium 8.3µg 33.1µg 45%
Fiber 10g 0g 40%
Vitamin B12 0µg 0.91µg 38%
Vitamin B3 7.02mg 2.063mg 31%
Vitamin B2 0.425mg 0.065mg 28%
Carbs 71.5g 0g 24%
Iron 2.2mg 0.38mg 23%
Phosphorus 347mg 203mg 21%
Zinc 2.4mg 0.45mg 18%
Cholesterol 0mg 43mg 14%
Calories 343kcal 82kcal 13%
Choline 65.2mg 12%
Protein 13.25g 17.81g 9%
Folate 30µg 7µg 6%
Polyunsaturated fat 1.039g 0.231g 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.64mg 4%
Fats 3.4g 0.67g 4%
Saturated fat 0.741g 0.131g 3%
Vitamin B6 0.21mg 0.245mg 3%
Monounsaturated fat 1.04g 0.094g 2%
Vitamin B1 0.101mg 0.076mg 2%
Sodium 1mg 54mg 2%
Potassium 460mg 413mg 1%
Vitamin C 0mg 1mg 1%
Vitamin A 0µg 12µg 1%
Net carbs 61.5g 0g N/A
Calcium 18mg 16mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.192mg 0.199mg 0%
Threonine 0.506mg 0.781mg 0%
Isoleucine 0.498mg 0.821mg 0%
Leucine 0.832mg 1.447mg 0%
Lysine 0.672mg 1.635mg 0%
Methionine 0.172mg 0.527mg 0%
Phenylalanine 0.52mg 0.695mg 0%
Valine 0.678mg 0.917mg 0%
Histidine 0.309mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
109%
Groat
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.61g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 54)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.3)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.