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  6. Groat vs. Mussels

Groat vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between Groat and Mussels

  • Groat has more Copper, Magnesium, Fiber, and Vitamin B3, however, Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, and Vitamin B1.
  • Mussels covers your daily need of Vitamin B12 1000% more than Groat.

These are the specific foods used in this comparison Buckwheat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Groat vs Mussels 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
5
:
5
Mussels
Mussels
Contains more Magnesium +524.3%
Contains more Phosphorus +21.8%
Contains more Potassium +71.6%
Contains less Sodium -99.7%
Contains more Copper +638.3%
Contains more Calcium +83.3%
Contains more Iron +205.5%
Contains more Zinc +11.3%
Contains more Manganese +423.1%
Contains more Selenium +979.5%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Magnesium +524.3%
Contains more Phosphorus +21.8%
Contains more Potassium +71.6%
Contains less Sodium -99.7%
Contains more Copper +638.3%
Contains more Calcium +83.3%
Contains more Iron +205.5%
Contains more Zinc +11.3%
Contains more Manganese +423.1%
Contains more Selenium +979.5%

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
5
:
5
Mussels
Mussels
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +110%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Folate +153.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.42
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +110%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Folate +153.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
:
4
Mussels
Mussels
Contains more Carbs +867.5%
Contains more Protein +79.6%
Contains more Fats +31.8%
Contains more Water +527.2%
Contains more Other +51.4%
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
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Carbs +867.5%
Contains more Protein +79.6%
Contains more Fats +31.8%
Contains more Water +527.2%
Contains more Other +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Mussels
Mussels
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +16.7%
Equal in Monounsaturated Fat - 1.014
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -12.8%
Contains more Polyunsaturated fat +16.7%
Equal in Monounsaturated Fat - 1.014

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Mussels Opinion
Net carbs 61.5g 7.39g Groat
Protein 13.25g 23.8g Mussels
Fats 3.4g 4.48g Mussels
Carbs 71.5g 7.39g Groat
Calories 343kcal 172kcal Groat
Fiber 10g 0g Groat
Calcium 18mg 33mg Mussels
Iron 2.2mg 6.72mg Mussels
Magnesium 231mg 37mg Groat
Phosphorus 347mg 285mg Groat
Potassium 460mg 268mg Groat
Sodium 1mg 369mg Groat
Zinc 2.4mg 2.67mg Mussels
Copper 1.1mg 0.149mg Groat
Manganese 1.3mg 6.8mg Mussels
Selenium 8.3µg 89.6µg Mussels
Vitamin A 0IU 304IU Mussels
Vitamin A RAE 0µg 91µg Mussels
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.101mg 0.3mg Mussels
Vitamin B2 0.425mg 0.42mg Groat
Vitamin B3 7.02mg 3mg Groat
Vitamin B5 1.233mg 0.95mg Groat
Vitamin B6 0.21mg 0.1mg Groat
Folate 30µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Tryptophan 0.192mg 0.267mg Mussels
Threonine 0.506mg 1.025mg Mussels
Isoleucine 0.498mg 1.036mg Mussels
Leucine 0.832mg 1.676mg Mussels
Lysine 0.672mg 1.779mg Mussels
Methionine 0.172mg 0.537mg Mussels
Phenylalanine 0.52mg 0.853mg Mussels
Valine 0.678mg 1.04mg Mussels
Histidine 0.309mg 0.457mg Mussels
Cholesterol 0mg 56mg Groat
Saturated Fat 0.741g 0.85g Groat
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 1.04g 1.014g Groat
Polyunsaturated fat 1.039g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Mussels
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
286%
Mussels
Minerals Daily Need Coverage Score
109%
Groat
198%
Mussels

Comparison summary

Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.109g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $4.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.