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  6. Groat vs. Miso

Groat vs. Miso — In-Depth Nutrition Comparison

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Significant differences between Groat and Miso

  • The amount of Copper, Magnesium, Vitamin B3, Phosphorus, Manganese, Fiber, Vitamin B5, Vitamin B2, and Potassium in Groat is higher than in Miso.
  • Miso covers your daily Sodium needs 162% more than Groat.
  • Miso has 8 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Miso has 0.906mg.
  • Groat contains less Sodium.

Specific food types used in this comparison are Buckwheat and Miso.

Infographic

Groat vs Miso 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
7
:
3
Miso
Miso
Contains more Magnesium +381.3%
Contains more Phosphorus +118.2%
Contains more Potassium +119%
Contains less Sodium -100%
Contains more Copper +161.9%
Contains more Manganese +51.3%
Contains more Selenium +18.6%
Contains more Calcium +216.7%
Contains more Iron +13.2%
Equal in Zinc - 2.56
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Magnesium +381.3%
Contains more Phosphorus +118.2%
Contains more Potassium +119%
Contains less Sodium -100%
Contains more Copper +161.9%
Contains more Manganese +51.3%
Contains more Selenium +18.6%
Contains more Calcium +216.7%
Contains more Iron +13.2%
Equal in Zinc - 2.56

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
:
4
Miso
Miso
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +674.8%
Contains more Vitamin B5 +265.9%
Contains more Folate +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.098
Equal in Vitamin B6 - 0.199
Groat
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%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +674.8%
Contains more Vitamin B5 +265.9%
Contains more Folate +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.098
Equal in Vitamin B6 - 0.199

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
:
3
Miso
Miso
Contains more Carbs +181.8%
Contains more Fats +76.8%
Contains more Water +341.2%
Contains more Other +510%
Equal in Protein - 12.79
Groat
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
Miso
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more Carbs +181.8%
Contains more Fats +76.8%
Contains more Water +341.2%
Contains more Other +510%
Equal in Protein - 12.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Miso
Miso
Contains less Saturated Fat -27.7%
Contains more Polyunsaturated fat +177.6%
Equal in Monounsaturated Fat - 1.118
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -27.7%
Contains more Polyunsaturated fat +177.6%
Equal in Monounsaturated Fat - 1.118

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Miso Opinion
Net carbs 61.5g 19.97g Groat
Protein 13.25g 12.79g Groat
Fats 3.4g 6.01g Miso
Carbs 71.5g 25.37g Groat
Calories 343kcal 198kcal Groat
Fructose 6g Miso
Sugar 6.2g Groat
Fiber 10g 5.4g Groat
Calcium 18mg 57mg Miso
Iron 2.2mg 2.49mg Miso
Magnesium 231mg 48mg Groat
Phosphorus 347mg 159mg Groat
Potassium 460mg 210mg Groat
Sodium 1mg 3728mg Groat
Zinc 2.4mg 2.56mg Miso
Copper 1.1mg 0.42mg Groat
Manganese 1.3mg 0.859mg Groat
Selenium 8.3µg 7µg Groat
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.01mg Miso
Vitamin B1 0.101mg 0.098mg Groat
Vitamin B2 0.425mg 0.233mg Groat
Vitamin B3 7.02mg 0.906mg Groat
Vitamin B5 1.233mg 0.337mg Groat
Vitamin B6 0.21mg 0.199mg Groat
Folate 30µg 19µg Groat
Vitamin B12 0µg 0.08µg Miso
Vitamin K 29.3µg Miso
Tryptophan 0.192mg 0.155mg Groat
Threonine 0.506mg 0.479mg Groat
Isoleucine 0.498mg 0.508mg Miso
Leucine 0.832mg 0.82mg Groat
Lysine 0.672mg 0.478mg Groat
Methionine 0.172mg 0.129mg Groat
Phenylalanine 0.52mg 0.486mg Groat
Valine 0.678mg 0.547mg Groat
Histidine 0.309mg 0.243mg Groat
Saturated Fat 0.741g 1.025g Groat
Monounsaturated Fat 1.04g 1.118g Miso
Polyunsaturated fat 1.039g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Miso
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
22%
Miso
Minerals Daily Need Coverage Score
109%
Groat
108%
Miso

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.284g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 7)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.