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  6. Groat vs. Plantain raw

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, Iron, and Vitamin B5, yet Plantain raw is higher in 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.

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
Groat
9
:
1
Plantain raw
Plantain raw
Contains more Calcium +500%
Contains more Iron +266.7%
Contains more Magnesium +524.3%
Contains more Phosphorus +920.6%
Contains less Sodium -75%
Contains more Zinc +1614.3%
Contains more Copper +1258%
Contains more Selenium +453.3%
Equal in Potassium - 499
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +500%
Contains more Iron +266.7%
Contains more Magnesium +524.3%
Contains more Phosphorus +920.6%
Contains less Sodium -75%
Contains more Zinc +1614.3%
Contains more Copper +1258%
Contains more Selenium +453.3%
Equal in Potassium - 499

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
5
:
5
Plantain raw
Plantain raw
Contains more Vitamin B1 +94.2%
Contains more Vitamin B2 +687%
Contains more Vitamin B3 +923.3%
Contains more Vitamin B5 +374.2%
Contains more Folate +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.4%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B1 +94.2%
Contains more Vitamin B2 +687%
Contains more Vitamin B3 +923.3%
Contains more Vitamin B5 +374.2%
Contains more Folate +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Plantain raw
Plantain raw
Contains more Protein +919.2%
Contains more Fats +818.9%
Contains more Carbs +124.2%
Contains more Other +81%
Contains more Water +569.5%
Groat
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +919.2%
Contains more Fats +818.9%
Contains more Carbs +124.2%
Contains more Other +81%
Contains more Water +569.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +3150%
Contains more Polyunsaturated fat +1405.8%
Contains less Saturated Fat -80.7%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +3150%
Contains more Polyunsaturated fat +1405.8%
Contains less Saturated 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 Opinion
Net carbs 61.5g 29.59g Groat
Protein 13.25g 1.3g Groat
Fats 3.4g 0.37g Groat
Carbs 71.5g 31.89g Groat
Calories 343kcal 122kcal Groat
Sugar 15g Groat
Fiber 10g 2.3g Groat
Calcium 18mg 3mg Groat
Iron 2.2mg 0.6mg Groat
Magnesium 231mg 37mg Groat
Phosphorus 347mg 34mg Groat
Potassium 460mg 499mg Plantain raw
Sodium 1mg 4mg Groat
Zinc 2.4mg 0.14mg Groat
Copper 1.1mg 0.081mg Groat
Manganese 1.3mg Groat
Selenium 8.3µg 1.5µg Groat
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.101mg 0.052mg Groat
Vitamin B2 0.425mg 0.054mg Groat
Vitamin B3 7.02mg 0.686mg Groat
Vitamin B5 1.233mg 0.26mg Groat
Vitamin B6 0.21mg 0.299mg Plantain raw
Folate 30µg 22µg Groat
Vitamin K 0.7µg Plantain raw
Tryptophan 0.192mg 0.015mg Groat
Threonine 0.506mg 0.034mg Groat
Isoleucine 0.498mg 0.036mg Groat
Leucine 0.832mg 0.059mg Groat
Lysine 0.672mg 0.06mg Groat
Methionine 0.172mg 0.017mg Groat
Phenylalanine 0.52mg 0.044mg Groat
Valine 0.678mg 0.046mg Groat
Histidine 0.309mg 0.064mg Groat
Saturated Fat 0.741g 0.143g Plantain raw
Monounsaturated Fat 1.04g 0.032g Groat
Polyunsaturated fat 1.039g 0.069g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
23%
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.