Groat vs. Nori — In-Depth Nutrition Comparison
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The main differences between groat and nori
- Groat is richer in copper, magnesium, phosphorus, fiber, vitamin B3, vitamin B5, and selenium, yet nori is richer in vitamin A, vitamin C, and folate.
- Daily need coverage for vitamin A for nori is 104% higher.
- Groat contains 116 times more magnesium than nori. Groat contains 231mg of magnesium, while nori contains 2mg.
Food types used in this article are Buckwheat and Seaweed, laver, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +11450% |
| Contains more PotassiumPotassium | +29.2% |
| Contains more IronIron | +22.2% |
| Contains more CopperCopper | +316.7% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +498.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +31.6% |
| Contains more SeleniumSelenium | +1085.7% |
| Contains more CalciumCalcium | +288.9% |
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 B3Vitamin B3 | +377.6% |
| Contains more Vitamin B5Vitamin B5 | +136.7% |
| Contains more Vitamin B6Vitamin B6 | +32.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +386.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.264mg | 93% |
| Magnesium | 231mg | 2mg | 55% |
| Vitamin C | 0mg | 39mg | 43% |
| Phosphorus | 347mg | 58mg | 41% |
| Fiber | 10g | 0.3g | 39% |
| Vitamin B3 | 7.02mg | 1.47mg | 35% |
| Folate | 30µg | 146µg | 29% |
| Vitamin A | 0µg | 260µg | 29% |
| Carbs | 71.5g | 5.11g | 22% |
| Protein | 13.25g | 5.81g | 15% |
| Calories | 343kcal | 35kcal | 15% |
| Vitamin B5 | 1.233mg | 0.521mg | 14% |
| Manganese | 1.3mg | 0.988mg | 14% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Zinc | 2.4mg | 1.05mg | 12% |
| Vitamin E | 1mg | 7% | |
| Polyunsaturated fat | 1.039g | 0.11g | 6% |
| Calcium | 18mg | 70mg | 5% |
| Iron | 2.2mg | 1.8mg | 5% |
| Fats | 3.4g | 0.28g | 5% |
| Vitamin B6 | 0.21mg | 0.159mg | 4% |
| Saturated fat | 0.741g | 0.061g | 3% |
| Vitamin K | 4µg | 3% | |
| Monounsaturated fat | 1.04g | 0.025g | 3% |
| Potassium | 460mg | 356mg | 3% |
| Vitamin B2 | 0.425mg | 0.446mg | 2% |
| Choline | 10.4mg | 2% | |
| Sodium | 1mg | 48mg | 2% |
| Net carbs | 61.5g | 4.81g | N/A |
| Sugar | 0.49g | N/A | |
| Vitamin B1 | 0.101mg | 0.098mg | 0% |
| Tryptophan | 0.192mg | 0.043mg | 0% |
| Threonine | 0.506mg | 0.232mg | 0% |
| Isoleucine | 0.498mg | 0.259mg | 0% |
| Leucine | 0.832mg | 0.501mg | 0% |
| Lysine | 0.672mg | 0.222mg | 0% |
| Methionine | 0.172mg | 0.145mg | 0% |
| Phenylalanine | 0.52mg | 0.273mg | 0% |
| Valine | 0.678mg | 0.402mg | 0% |
| Histidine | 0.309mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +128.1% |
| Contains more FatsFats | +1114.3% |
| Contains more CarbsCarbs | +1299.2% |
| Contains more WaterWater | +772.1% |
| Contains more OtherOther | +79.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4060% |
| Contains more Poly. FatPolyunsaturated fat | +844.5% |
| Contains less Sat. FatSaturated fat | -91.8% |
