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Groat vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between groat and plantain raw

  • Groat is higher in copper, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, zinc, and iron, yet plantain raw is higher in vitamin A and vitamin C.
  • Groat covers your daily copper needs 113% more than plantain raw.
  • Groat contains 17 times more zinc than plantain raw. While groat contains 2.4mg of zinc, plantain raw contains only 0.14mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Buckwheat and Plantains, raw.

Infographic

Groat vs Plantain raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +524.3%
Contains more CalciumCalcium +500%
Contains more IronIron +266.7%
Contains more CopperCopper +1258%
Contains more ZincZinc +1614.3%
Contains more PhosphorusPhosphorus +920.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +453.3%
~equal in Potassium ~499mg

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
5
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +94.2%
Contains more Vitamin B2Vitamin B2 +687%
Contains more Vitamin B3Vitamin B3 +923.3%
Contains more Vitamin B5Vitamin B5 +374.2%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +919.2%
Contains more FatsFats +818.9%
Contains more CarbsCarbs +124.2%
Contains more OtherOther +81%
Contains more WaterWater +569.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3150%
Contains more Poly. FatPolyunsaturated fat +1405.8%
Contains less Sat. FatSaturated fat -80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Plantain raw DV% diff.
Copper 1.1mg 0.081mg 113%
Manganese 1.3mg 57%
Magnesium 231mg 37mg 46%
Phosphorus 347mg 34mg 45%
Vitamin B3 7.02mg 0.686mg 40%
Fiber 10g 2.3g 31%
Vitamin B2 0.425mg 0.054mg 29%
Protein 13.25g 1.3g 24%
Zinc 2.4mg 0.14mg 21%
Iron 2.2mg 0.6mg 20%
Vitamin C 0mg 18.4mg 20%
Vitamin B5 1.233mg 0.26mg 19%
Carbs 71.5g 31.89g 13%
Selenium 8.3µg 1.5µg 12%
Calories 343kcal 122kcal 11%
Vitamin B6 0.21mg 0.299mg 7%
Polyunsaturated fat 1.039g 0.069g 6%
Vitamin A 0µg 56µg 6%
Fats 3.4g 0.37g 5%
Vitamin B1 0.101mg 0.052mg 4%
Saturated fat 0.741g 0.143g 3%
Monounsaturated fat 1.04g 0.032g 3%
Calcium 18mg 3mg 2%
Folate 30µg 22µg 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Potassium 460mg 499mg 1%
Vitamin K 0.7µg 1%
Net carbs 61.5g 29.59g N/A
Sugar 15g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.192mg 0.015mg 0%
Threonine 0.506mg 0.034mg 0%
Isoleucine 0.498mg 0.036mg 0%
Leucine 0.832mg 0.059mg 0%
Lysine 0.672mg 0.06mg 0%
Methionine 0.172mg 0.017mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.678mg 0.046mg 0%
Histidine 0.309mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Plantain raw
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
18%
Plantain raw
Minerals Daily Need Coverage Score
109%
Groat
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.598g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.