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Groat vs. Durian — In-Depth Nutrition Comparison

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Significant differences between groat and durian

  • Groat has more copper, magnesium, phosphorus, manganese, vitamin B3, fiber, iron, and vitamin B5; however, durian is richer in vitamin B1 and vitamin C.
  • Groat covers your daily copper needs 99% more than durian.
  • Durian has 9 times less phosphorus than groat. Groat has 347mg of phosphorus, while durian has 39mg.

Specific food types used in this comparison are Buckwheat and Durian, raw or frozen.

Infographic

Groat vs Durian 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%
Durian
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Contains more MagnesiumMagnesium +670%
Contains more CalciumCalcium +200%
Contains more IronIron +411.6%
Contains more CopperCopper +431.4%
Contains more ZincZinc +757.1%
Contains more PhosphorusPhosphorus +789.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~436mg

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
3
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%
Durian
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B3Vitamin B3 +553.6%
Contains more Vitamin B5Vitamin B5 +436.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +270.3%
Contains more Vitamin B6Vitamin B6 +50.5%
Contains more FolateFolate +20%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Durian
2
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more ProteinProtein +801.4%
Contains more CarbsCarbs +163.9%
Contains more OtherOther +87.5%
Contains more FatsFats +56.8%
Contains more WaterWater +566.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Durian DV% diff.
Copper 1.1mg 0.207mg 99%
Magnesium 231mg 30mg 48%
Phosphorus 347mg 39mg 44%
Manganese 1.3mg 0.325mg 42%
Vitamin B3 7.02mg 1.074mg 37%
Fiber 10g 3.8g 25%
Protein 13.25g 1.47g 24%
Vitamin B1 0.101mg 0.374mg 23%
Vitamin C 0mg 19.7mg 22%
Iron 2.2mg 0.43mg 22%
Vitamin B5 1.233mg 0.23mg 20%
Zinc 2.4mg 0.28mg 19%
Vitamin B2 0.425mg 0.2mg 17%
Carbs 71.5g 27.09g 15%
Selenium 8.3µg 15%
Calories 343kcal 147kcal 10%
Vitamin B6 0.21mg 0.316mg 8%
Polyunsaturated fat 1.039g 7%
Fats 3.4g 5.33g 3%
Saturated fat 0.741g 3%
Monounsaturated fat 1.04g 3%
Folate 30µg 36µg 2%
Potassium 460mg 436mg 1%
Calcium 18mg 6mg 1%
Net carbs 61.5g 23.29g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Durian
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
26%
Durian
Minerals Daily Need Coverage Score
109%
Groat
21%
Durian

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 0.741g)
Which food is lower in glycemic index?
Durian
Durian is lower in glycemic index (difference - 5)
Which food is cheaper?
Durian
Durian is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.