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  6. Groat vs. Mustard

Groat vs. Mustard — In-Depth Nutrition Comparison

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The main differences between Groat and Mustard

  • Groat is richer in Copper, Magnesium, Vitamin B3, Manganese, Phosphorus, Vitamin B2, Fiber, and Vitamin B5, yet Mustard is richer in Selenium.
  • Daily need coverage for Copper from Groat is 114% higher.
  • Groat contains 12 times more Vitamin B3 than Mustard. Groat contains 7.02mg of Vitamin B3, while Mustard contains 0.565mg.
  • Groat contains less Sodium.

Food types used in this article are Buckwheat and Mustard, prepared, yellow.

Infographic

Groat vs Mustard 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
8
:
2
Mustard
Mustard
Contains more Iron +36.6%
Contains more Magnesium +381.3%
Contains more Phosphorus +221.3%
Contains more Potassium +202.6%
Contains less Sodium -99.9%
Contains more Zinc +275%
Contains more Copper +1386.5%
Contains more Manganese +208.1%
Contains more Calcium +250%
Contains more Selenium +303.6%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Iron +36.6%
Contains more Magnesium +381.3%
Contains more Phosphorus +221.3%
Contains more Potassium +202.6%
Contains less Sodium -99.9%
Contains more Zinc +275%
Contains more Copper +1386.5%
Contains more Manganese +208.1%
Contains more Calcium +250%
Contains more Selenium +303.6%

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
Mustard
Mustard
Contains more Vitamin B2 +507.1%
Contains more Vitamin B3 +1142.5%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +200%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B2 +507.1%
Contains more Vitamin B3 +1142.5%
Contains more Vitamin B5 +385.4%
Contains more Vitamin B6 +200%
Contains more Folate +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Mustard
Mustard
Contains more Protein +254.3%
Contains more Carbs +1126.4%
Contains more Water +758.7%
Contains more Other +60.5%
Equal in Fats - 3.34
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
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +254.3%
Contains more Carbs +1126.4%
Contains more Water +758.7%
Contains more Other +60.5%
Equal in Fats - 3.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Mustard
Mustard
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +109.8%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +109.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Mustard Opinion
Net carbs 61.5g 1.83g Groat
Protein 13.25g 3.74g Groat
Fats 3.4g 3.34g Groat
Carbs 71.5g 5.83g Groat
Calories 343kcal 60kcal Groat
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Groat
Fiber 10g 4g Groat
Calcium 18mg 63mg Mustard
Iron 2.2mg 1.61mg Groat
Magnesium 231mg 48mg Groat
Phosphorus 347mg 108mg Groat
Potassium 460mg 152mg Groat
Sodium 1mg 1104mg Groat
Zinc 2.4mg 0.64mg Groat
Copper 1.1mg 0.074mg Groat
Manganese 1.3mg 0.422mg Groat
Selenium 8.3µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.101mg 0.177mg Mustard
Vitamin B2 0.425mg 0.07mg Groat
Vitamin B3 7.02mg 0.565mg Groat
Vitamin B5 1.233mg 0.254mg Groat
Vitamin B6 0.21mg 0.07mg Groat
Folate 30µg 7µg Groat
Vitamin K 1.4µg Mustard
Tryptophan 0.192mg 0.009mg Groat
Threonine 0.506mg 0.167mg Groat
Isoleucine 0.498mg 0.146mg Groat
Leucine 0.832mg 0.292mg Groat
Lysine 0.672mg 0.264mg Groat
Methionine 0.172mg 0.076mg Groat
Phenylalanine 0.52mg 0.161mg Groat
Valine 0.678mg 0.189mg Groat
Histidine 0.309mg 0.119mg Groat
Trans Fat 0.009g Groat
Saturated Fat 0.741g 0.214g Mustard
Monounsaturated Fat 1.04g 2.182g Mustard
Polyunsaturated fat 1.039g 0.774g Groat
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
109%
Groat
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.527g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 22)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.5)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1103mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.