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Groat vs. Egg — In-Depth Nutrition Comparison

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What are the differences between groat and eggs?

  • Groat is higher in manganese, magnesium, vitamin B3, fiber, and phosphorus; however, eggs are richer in copper, vitamin B12, selenium, and vitamin D.
  • Eggs' daily need coverage for cholesterol is 124% more.
  • Eggs have a lower glycemic index (0) than groat (54).

We used Buckwheat and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Groat vs Egg 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
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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2210%
Contains more PotassiumPotassium +265.1%
Contains more IronIron +84.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +101.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4900%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +81.8%
Contains more SeleniumSelenium +271.1%

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%
Egg
Egg
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B3Vitamin B3 +10868.8%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~0mg

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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +6283.9%
Contains more OtherOther +96.3%
Contains more FatsFats +212.1%
Contains more WaterWater +665.3%
~equal in Protein ~12.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +292%
Contains more Poly. FatPolyunsaturated fat +36.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Egg DV% diff.
Cholesterol 0mg 373mg 124%
Copper 1.1mg 2mg 100%
Manganese 1.3mg 0.026mg 55%
Magnesium 231mg 10mg 53%
Choline 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Vitamin B3 7.02mg 0.064mg 43%
Selenium 8.3µg 30.8µg 41%
Fiber 10g 0g 40%
Phosphorus 347mg 172mg 25%
Carbs 71.5g 1.12g 23%
Vitamin A 0µg 149µg 17%
Iron 2.2mg 1.19mg 13%
Zinc 2.4mg 1.05mg 12%
Fats 3.4g 10.61g 11%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Saturated fat 0.741g 3.267g 11%
Potassium 460mg 126mg 10%
Calories 343kcal 155kcal 9%
Monounsaturated fat 1.04g 4.077g 8%
Vitamin E 1.03mg 7%
Vitamin B2 0.425mg 0.513mg 7%
Vitamin B6 0.21mg 0.121mg 7%
Sodium 1mg 124mg 5%
Folate 30µg 44µg 4%
Polyunsaturated fat 1.039g 1.414g 3%
Vitamin B1 0.101mg 0.066mg 3%
Vitamin B5 1.233mg 1.398mg 3%
Calcium 18mg 50mg 3%
Protein 13.25g 12.58g 1%
Net carbs 61.5g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.192mg 0.153mg 0%
Threonine 0.506mg 0.604mg 0%
Isoleucine 0.498mg 0.686mg 0%
Leucine 0.832mg 1.075mg 0%
Lysine 0.672mg 0.904mg 0%
Methionine 0.172mg 0.392mg 0%
Phenylalanine 0.52mg 0.668mg 0%
Valine 0.678mg 0.767mg 0%
Histidine 0.309mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Egg
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
53%
Egg
Minerals Daily Need Coverage Score
109%
Groat
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.526g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.