Groat vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between groat and mixed nuts

Groat is higher in copper, vitamin B2, and fiber, yet mixed nuts are higher in selenium, manganese, phosphorus, folate, vitamin B6, and calcium.
Mixed nuts cover your daily selenium needs 47% more than groat.
Groat contains 2 times more vitamin B2 than mixed nuts. While groat contains 0.425mg of vitamin B2, mixed nuts contain only 0.196mg.
The amount of saturated fat in groat is lower.
The glycemic index of mixed nuts is lower.

Food varieties used in this article are Buckwheat and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

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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

Mixed nuts

Contains more CopperCopper	+21.3%
Contains less SodiumSodium	-80%

Contains more CalciumCalcium	+550%
Contains more PotassiumPotassium	+37.4%
Contains more IronIron	+18.6%
Contains more ZincZinc	+40%
Contains more PhosphorusPhosphorus	+31.4%
Contains more ManganeseManganese	+56.9%
Contains more SeleniumSelenium	+308.4%

~equal in Magnesium ~229mg

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

Mixed nuts

Contains more Vitamin B2Vitamin B2

+116.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+87.1%
Contains more Vitamin B6Vitamin B6	+67.6%
Contains more FolateFolate	+176.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~7.709mg

~equal in Vitamin B5 ~1.14mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.039g	14.612g	90%
Fats	3.4g	53.95g	78%
Monounsaturated fat	1.04g	28.488g	69%
Vitamin E		7.82mg	52%
Selenium	8.3µg	33.9µg	47%
Saturated fat	0.741g	8.711g	36%
Manganese	1.3mg	2.04mg	32%
Copper	1.1mg	0.907mg	21%
Vitamin B2	0.425mg	0.196mg	18%
Carbs	71.5g	21.05g	17%
Phosphorus	347mg	456mg	16%
Protein	13.25g	20.04g	14%
Folate	30µg	83µg	13%
Calories	343kcal	607kcal	13%
Fiber	10g	7g	12%
Vitamin B6	0.21mg	0.352mg	11%
Calcium	18mg	117mg	10%
Zinc	2.4mg	3.36mg	9%
Choline		52mg	9%
Vitamin B1	0.101mg	0.189mg	7%
Vitamin K		5.7µg	5%
Iron	2.2mg	2.61mg	5%
Potassium	460mg	632mg	5%
Vitamin B3	7.02mg	7.709mg	4%
Vitamin B5	1.233mg	1.14mg	2%
Starch		4.2g	2%
Vitamin C	0mg	0.5mg	1%
Net carbs	61.5g	14.05g	N/A
Magnesium	231mg	229mg	0%
Sugar		4.15g	N/A
Sodium	1mg	5mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.192mg	0.22mg	0%
Threonine	0.506mg	0.703mg	0%
Isoleucine	0.498mg	0.826mg	0%
Leucine	0.832mg	1.656mg	0%
Lysine	0.672mg	0.782mg	0%
Methionine	0.172mg	0.283mg	0%
Phenylalanine	0.52mg	1.182mg	0%
Valine	0.678mg	1.001mg	0%
Histidine	0.309mg	0.572mg	0%
Omega-3 - EPA	0g	0.005g	N/A
Omega-3 - ALA		0.082g	N/A
Omega-6 - Eicosadienoic acid		0.013g	N/A
Omega-6 - Linoleic acid		14.455g	N/A