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Groat vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between groat and french fries?

  • Groat has more copper, magnesium, manganese, phosphorus, vitamin B2, vitamin B3, fiber, iron, zinc, and selenium than french fries.
  • Groat's daily need coverage for copper is 108% higher.
  • French fries have 11 times less vitamin B2 than groat. Groat has 0.425mg of vitamin B2, while french fries have 0.039mg.
  • French fries have a higher glycemic index (70) than groat (54).

We used Buckwheat and Fast foods, potato, french fried in vegetable oil types in this comparison.

Infographic

Groat vs French fries 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
8
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +560%
Contains more IronIron +171.6%
Contains more CopperCopper +787.1%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +177.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +426.3%
Contains more SeleniumSelenium +822.2%
Contains more PotassiumPotassium +25.9%
~equal in Calcium ~18mg

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%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B2Vitamin B2 +989.7%
Contains more Vitamin B3Vitamin B3 +133.7%
Contains more Vitamin B5Vitamin B5 +112.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +68.3%
Contains more Vitamin B6Vitamin B6 +77.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +286.3%
Contains more CarbsCarbs +72.5%
Contains more OtherOther +13.5%
Contains more FatsFats +333.2%
Contains more WaterWater +295.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +473.9%
Contains more Poly. FatPolyunsaturated fat +419.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat French fries DV% diff.
Copper 1.1mg 0.124mg 108%
Magnesium 231mg 35mg 47%
Manganese 1.3mg 0.247mg 46%
Phosphorus 347mg 125mg 32%
Vitamin B2 0.425mg 0.039mg 30%
Polyunsaturated fat 1.039g 5.398g 29%
Vitamin B3 7.02mg 3.004mg 25%
Fiber 10g 3.8g 25%
Protein 13.25g 3.43g 20%
Zinc 2.4mg 0.5mg 17%
Fats 3.4g 14.73g 17%
Iron 2.2mg 0.81mg 17%
Selenium 8.3µg 0.9µg 13%
Vitamin B5 1.233mg 0.58mg 13%
Monounsaturated fat 1.04g 5.969g 12%
Vitamin B6 0.21mg 0.372mg 12%
Vitamin E 1.67mg 11%
Carbs 71.5g 41.44g 10%
Sodium 1mg 210mg 9%
Vitamin K 11.2µg 9%
Choline 36.8mg 7%
Saturated fat 0.741g 2.336g 7%
Vitamin B1 0.101mg 0.17mg 6%
Vitamin C 0mg 4.7mg 5%
Potassium 460mg 579mg 4%
Calories 343kcal 312kcal 2%
Net carbs 61.5g 37.64g N/A
Calcium 18mg 18mg 0%
Sugar 0.3g N/A
Trans fat 0.06g N/A
Folate 30µg 30µg 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat French fries
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
27%
French fries
Minerals Daily Need Coverage Score
109%
Groat
28%
French fries

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 209mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 1.595g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.6)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.