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Groat vs. Egg — In-Depth Nutrition Comparison

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What are the differences between Groat and Egg?

  • Groat is higher in Manganese, Magnesium, Vitamin B3, Fiber, and Phosphorus, however, Egg is richer in Copper, Vitamin B12, Selenium, and Vitamin A RAE.
  • Egg's daily need coverage for Cholesterol is 124% more.

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

Infographic

Groat vs Egg 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
7
:
3
Egg
Contains more Iron +84.9%
Contains more Magnesium +2210%
Contains more Phosphorus +101.7%
Contains more Potassium +265.1%
Contains less Sodium -99.2%
Contains more Zinc +128.6%
Contains more Manganese +4900%
Contains more Calcium +177.8%
Contains more Copper +81.8%
Contains more Selenium +271.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +84.9%
Contains more Magnesium +2210%
Contains more Phosphorus +101.7%
Contains more Potassium +265.1%
Contains less Sodium -99.2%
Contains more Zinc +128.6%
Contains more Manganese +4900%
Contains more Calcium +177.8%
Contains more Copper +81.8%
Contains more Selenium +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
:
8
Egg
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +10868.8%
Contains more Vitamin B6 +73.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +13.4%
Contains more Folate +46.7%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +10868.8%
Contains more Vitamin B6 +73.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +13.4%
Contains more Folate +46.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
:
2
Egg
Contains more Carbs +6283.9%
Contains more Other +96.3%
Contains more Fats +212.1%
Contains more Water +665.3%
Equal in Protein - 12.58
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
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 Carbs +6283.9%
Contains more Other +96.3%
Contains more Fats +212.1%
Contains more Water +665.3%
Equal in Protein - 12.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
:
2
Egg
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +36.1%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 61.5g 1.12g Groat
Protein 13.25g 12.58g Groat
Fats 3.4g 10.61g Egg
Carbs 71.5g 1.12g Groat
Calories 343kcal 155kcal Groat
Sugar 1.12g Groat
Fiber 10g 0g Groat
Calcium 18mg 50mg Egg
Iron 2.2mg 1.19mg Groat
Magnesium 231mg 10mg Groat
Phosphorus 347mg 172mg Groat
Potassium 460mg 126mg Groat
Sodium 1mg 124mg Groat
Zinc 2.4mg 1.05mg Groat
Copper 1.1mg 2mg Egg
Manganese 1.3mg 0.026mg Groat
Selenium 8.3µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.101mg 0.066mg Groat
Vitamin B2 0.425mg 0.513mg Egg
Vitamin B3 7.02mg 0.064mg Groat
Vitamin B5 1.233mg 1.398mg Egg
Vitamin B6 0.21mg 0.121mg Groat
Folate 30µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.3µg Egg
Tryptophan 0.192mg 0.153mg Groat
Threonine 0.506mg 0.604mg Egg
Isoleucine 0.498mg 0.686mg Egg
Leucine 0.832mg 1.075mg Egg
Lysine 0.672mg 0.904mg Egg
Methionine 0.172mg 0.392mg Egg
Phenylalanine 0.52mg 0.668mg Egg
Valine 0.678mg 0.767mg Egg
Histidine 0.309mg 0.298mg Groat
Cholesterol 0mg 373mg Groat
Saturated Fat 0.741g 3.267g Groat
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 1.04g 4.077g Egg
Polyunsaturated fat 1.039g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
45%
Egg
Minerals Daily Need Coverage Score
109%
Groat
103%
Egg

Comparison summary

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 Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 373mg)
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.