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  6. Groat vs. Dried fruit

Groat vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between groat and dried fruit

  • Groat has more copper, magnesium, manganese, phosphorus, vitamin B3, vitamin B2, zinc, and vitamin B5; however, dried fruit is richer in vitamin A and potassium.
  • Groat covers your daily copper needs 84% more than dried fruit.
  • Dried fruit has 7 times less magnesium than groat. Groat has 231mg of magnesium, while dried fruit has 32mg.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of dried fruit is 31.

Specific food types used in this comparison are Buckwheat and Apricots, dried, sulfured, uncooked.

Infographic

Groat vs Dried fruit 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
7
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +621.9%
Contains more CopperCopper +220.7%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +388.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +453.2%
Contains more SeleniumSelenium +277.3%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +20.9%

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +474.3%
Contains more Vitamin B3Vitamin B3 +171.1%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Dried fruit DV% diff.
Copper 1.1mg 0.343mg 84%
Magnesium 231mg 32mg 47%
Manganese 1.3mg 0.235mg 46%
Phosphorus 347mg 71mg 39%
Vitamin E 4.33mg 29%
Vitamin B3 7.02mg 2.589mg 28%
Vitamin B2 0.425mg 0.074mg 27%
Potassium 460mg 1162mg 21%
Protein 13.25g 3.39g 20%
Vitamin A 0µg 180µg 20%
Zinc 2.4mg 0.39mg 18%
Fructose 12.47g 16%
Vitamin B5 1.233mg 0.516mg 14%
Selenium 8.3µg 2.2µg 11%
Fiber 10g 7.3g 11%
Vitamin B1 0.101mg 0.015mg 7%
Polyunsaturated fat 1.039g 0.074g 6%
Iron 2.2mg 2.66mg 6%
Calories 343kcal 241kcal 5%
Vitamin B6 0.21mg 0.143mg 5%
Folate 30µg 10µg 5%
Calcium 18mg 55mg 4%
Fats 3.4g 0.51g 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Saturated fat 0.741g 0.017g 3%
Carbs 71.5g 62.64g 3%
Monounsaturated fat 1.04g 0.074g 2%
Vitamin C 0mg 1mg 1%
Net carbs 61.5g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 1mg 10mg 0%
Tryptophan 0.192mg 0.016mg 0%
Threonine 0.506mg 0.073mg 0%
Isoleucine 0.498mg 0.063mg 0%
Leucine 0.832mg 0.105mg 0%
Lysine 0.672mg 0.083mg 0%
Methionine 0.172mg 0.015mg 0%
Phenylalanine 0.52mg 0.062mg 0%
Valine 0.678mg 0.078mg 0%
Histidine 0.309mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +290.9%
Contains more FatsFats +566.7%
Contains more CarbsCarbs +14.1%
Contains more WaterWater +216.8%
Contains more OtherOther +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1305.4%
Contains more Poly. FatPolyunsaturated fat +1304.1%
Contains less Sat. FatSaturated fat -97.7%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.