Groat vs. Mixed nuts — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +239.7% |
| Contains more WaterWater | +368.8% |
| Contains more ProteinProtein | +51.2% |
| Contains more FatsFats | +1486.8% |
| Contains more OtherOther | +37.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +2639.2% |
| Contains more Poly. FatPolyunsaturated fat | +1306.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
50%
Minerals Daily Need Coverage Score
109%
139%
Comparison summary
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 7.97g)
Which food is cheaper?
Groat is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)