Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Groat
  5. Compare
  6. Groat vs. Mashed potato

Groat vs. Mashed potato — In-Depth Nutrition Comparison

Compare

What are the differences between groat and mashed potato?

  • The amount of copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, zinc, and selenium in groat is higher than in mashed potato.
  • Groat's daily need coverage for copper is 118% more.
  • Mashed potato contains 28 times less vitamin B2 than groat. Groat contains 0.425mg of vitamin B2, while mashed potato contains 0.015mg.
  • Groat has a lower glycemic index (54) than mashed potato (87).

We used Buckwheat and Fast foods, potato, mashed types in this article.

Infographic

Groat vs Mashed potato 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
Groat
9
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +1440%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +609.7%
Contains more CopperCopper +3042.9%
Contains more ZincZinc +990.9%
Contains more PhosphorusPhosphorus +488.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1226.5%
Contains more SeleniumSelenium +937.5%
~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
Groat
6
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +2733.3%
Contains more Vitamin B3Vitamin B3 +550%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Groat Mashed potato DV% diff.
Copper 1.1mg 0.035mg 118%
Manganese 1.3mg 0.098mg 52%
Magnesium 231mg 15mg 51%
Phosphorus 347mg 59mg 41%
Vitamin B3 7.02mg 1.08mg 37%
Fiber 10g 1.3g 35%
Vitamin B2 0.425mg 0.015mg 32%
Vitamin B5 1.233mg 25%
Iron 2.2mg 0.31mg 24%
Protein 13.25g 1.65g 23%
Zinc 2.4mg 0.22mg 20%
Carbs 71.5g 14.65g 19%
Selenium 8.3µg 0.8µg 14%
Calories 343kcal 89kcal 13%
Sodium 1mg 306mg 13%
Vitamin B1 0.101mg 0.015mg 7%
Vitamin B6 0.21mg 0.12mg 7%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Potassium 460mg 286mg 5%
Folate 30µg 9µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Polyunsaturated fat 1.039g 1.342g 2%
Fats 3.4g 2.82g 1%
Saturated fat 0.741g 0.577g 1%
Monounsaturated fat 1.04g 0.72g 1%
Net carbs 61.5g 13.35g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +703%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +388.1%
Contains more OtherOther +66.7%
Contains more WaterWater +716.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +44.4%
Contains less Sat. FatSaturated fat -22.1%
Contains more Poly. FatPolyunsaturated fat +29.2%

People also compare

Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.