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Groat vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between groat and jerusalem artichoke

  • Groat is richer in copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, zinc, and vitamin B5, yet jerusalem artichoke is richer in iron.
  • Daily need coverage for copper for groat is 107% higher.
  • Groat contains 22 times more manganese than jerusalem artichoke. Groat contains 1.3mg of manganese, while jerusalem artichoke contains 0.06mg.
  • Jerusalem artichoke has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Jerusalem-artichokes, raw.

Infographic

Groat vs Jerusalem artichoke 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
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +1258.8%
Contains more CalciumCalcium +28.6%
Contains more CopperCopper +685.7%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +344.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2066.7%
Contains more SeleniumSelenium +1085.7%
Contains more IronIron +54.5%
~equal in Potassium ~429mg

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
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 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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B2Vitamin B2 +608.3%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +210.6%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more FolateFolate +130.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +98%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +562.5%
Contains more FatsFats +33900%
Contains more CarbsCarbs +310%
Contains more WaterWater +700.1%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +25900%
Contains more Poly. FatPolyunsaturated fat +103800%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Jerusalem artichoke DV% diff.
Copper 1.1mg 0.14mg 107%
Manganese 1.3mg 0.06mg 54%
Magnesium 231mg 17mg 51%
Phosphorus 347mg 78mg 38%
Vitamin B3 7.02mg 1.3mg 36%
Fiber 10g 1.6g 34%
Vitamin B2 0.425mg 0.06mg 28%
Protein 13.25g 2g 23%
Zinc 2.4mg 0.12mg 21%
Carbs 71.5g 17.44g 18%
Vitamin B5 1.233mg 0.397mg 17%
Iron 2.2mg 3.4mg 15%
Calories 343kcal 73kcal 14%
Selenium 8.3µg 0.7µg 14%
Vitamin B6 0.21mg 0.077mg 10%
Vitamin B1 0.101mg 0.2mg 8%
Polyunsaturated fat 1.039g 0.001g 7%
Fats 3.4g 0.01g 5%
Choline 30mg 5%
Vitamin C 0mg 4mg 4%
Folate 30µg 13µg 4%
Saturated fat 0.741g 0g 3%
Monounsaturated fat 1.04g 0.004g 3%
Potassium 460mg 429mg 1%
Vitamin E 0.19mg 1%
Net carbs 61.5g 15.84g N/A
Calcium 18mg 14mg 0%
Sugar 9.6g N/A
Sodium 1mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 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 Jerusalem artichoke
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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
109%
Groat
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.741g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 22)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $2.2)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 9.6g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.