Groat vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between groat and kiwi?
- Groat is richer in copper, manganese, magnesium, phosphorus, vitamin B3, vitamin B2, fiber, iron, and vitamin B5, while kiwi is higher in vitamin C.
- Groat's daily need coverage for copper is 108% higher.
- Kiwi has 21 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while kiwi has 0.341mg.
We used Buckwheat and Kiwifruit, green, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +1258.8% |
| Contains more PotassiumPotassium | +47.4% |
| Contains more IronIron | +609.7% |
| Contains more CopperCopper | +746.2% |
| Contains more ZincZinc | +1614.3% |
| Contains more PhosphorusPhosphorus | +920.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1226.5% |
| Contains more SeleniumSelenium | +4050% |
| Contains more CalciumCalcium | +88.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +274.1% |
| Contains more Vitamin B2Vitamin B2 | +1600% |
| Contains more Vitamin B3Vitamin B3 | +1958.7% |
| Contains more Vitamin B5Vitamin B5 | +573.8% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.13mg | 108% |
| Vitamin C | 0mg | 92.7mg | 103% |
| Manganese | 1.3mg | 0.098mg | 52% |
| Magnesium | 231mg | 17mg | 51% |
| Phosphorus | 347mg | 34mg | 45% |
| Vitamin B3 | 7.02mg | 0.341mg | 42% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin B2 | 0.425mg | 0.025mg | 31% |
| Fiber | 10g | 3g | 28% |
| Iron | 2.2mg | 0.31mg | 24% |
| Protein | 13.25g | 1.14g | 24% |
| Vitamin B5 | 1.233mg | 0.183mg | 21% |
| Zinc | 2.4mg | 0.14mg | 21% |
| Carbs | 71.5g | 14.66g | 19% |
| Selenium | 8.3µg | 0.2µg | 15% |
| Calories | 343kcal | 61kcal | 14% |
| Vitamin B6 | 0.21mg | 0.063mg | 11% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B1 | 0.101mg | 0.027mg | 6% |
| Fructose | 4.35g | 5% | |
| Polyunsaturated fat | 1.039g | 0.287g | 5% |
| Potassium | 460mg | 312mg | 4% |
| Fats | 3.4g | 0.52g | 4% |
| Saturated fat | 0.741g | 0.029g | 3% |
| Calcium | 18mg | 34mg | 2% |
| Monounsaturated fat | 1.04g | 0.047g | 2% |
| Folate | 30µg | 25µg | 1% |
| Choline | 7.8mg | 1% | |
| Net carbs | 61.5g | 11.66g | N/A |
| Sugar | 8.99g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.192mg | 0.015mg | 0% |
| Threonine | 0.506mg | 0.047mg | 0% |
| Isoleucine | 0.498mg | 0.051mg | 0% |
| Leucine | 0.832mg | 0.066mg | 0% |
| Lysine | 0.672mg | 0.061mg | 0% |
| Methionine | 0.172mg | 0.024mg | 0% |
| Phenylalanine | 0.52mg | 0.044mg | 0% |
| Valine | 0.678mg | 0.057mg | 0% |
| Histidine | 0.309mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1062.3% |
| Contains more FatsFats | +553.8% |
| Contains more CarbsCarbs | +387.7% |
| Contains more OtherOther | +244.3% |
| Contains more WaterWater | +752% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2112.8% |
| Contains more Poly. FatPolyunsaturated fat | +262% |
| Contains less Sat. FatSaturated fat | -96.1% |
