Groat vs. Nutmeg — In-Depth Nutrition Comparison
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Summary of differences between groat and nutmeg
- Groat has more vitamin B3, vitamin B2, phosphorus, and selenium; however, nutmeg is higher in manganese, fiber, vitamin B1, calcium, and folate.
- Nutmeg covers your daily need for saturated fat, 126% more than groat.
- Groat has 7 times more vitamin B2 than nutmeg. While groat has 0.425mg of vitamin B2, nutmeg has only 0.057mg.
- Groat has less saturated fat.
- The glycemic index of groat is higher.
These are the specific foods used in this comparison Buckwheat and Spices, nutmeg, ground.
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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 | +26.2% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more ZincZinc | +11.6% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +418.8% |
| Contains more CalciumCalcium | +922.2% |
| Contains more IronIron | +38.2% |
| Contains more ManganeseManganese | +123.1% |
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 | +645.6% |
| Contains more Vitamin B3Vitamin B3 | +440.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +242.6% |
| Contains more FolateFolate | +153.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.741g | 25.94g | 115% |
| Manganese | 1.3mg | 2.9mg | 70% |
| Fats | 3.4g | 36.31g | 51% |
| Fiber | 10g | 20.8g | 43% |
| Vitamin B3 | 7.02mg | 1.299mg | 36% |
| Vitamin B2 | 0.425mg | 0.057mg | 28% |
| Vitamin B5 | 1.233mg | 25% | |
| Vitamin B1 | 0.101mg | 0.346mg | 20% |
| Phosphorus | 347mg | 213mg | 19% |
| Calcium | 18mg | 184mg | 17% |
| Protein | 13.25g | 5.84g | 15% |
| Folate | 30µg | 76µg | 12% |
| Selenium | 8.3µg | 1.6µg | 12% |
| Magnesium | 231mg | 183mg | 11% |
| Iron | 2.2mg | 3.04mg | 11% |
| Calories | 343kcal | 525kcal | 9% |
| Copper | 1.1mg | 1.027mg | 8% |
| Carbs | 71.5g | 49.29g | 7% |
| Monounsaturated fat | 1.04g | 3.22g | 5% |
| Polyunsaturated fat | 1.039g | 0.35g | 5% |
| Vitamin B6 | 0.21mg | 0.16mg | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Potassium | 460mg | 350mg | 3% |
| Zinc | 2.4mg | 2.15mg | 2% |
| Choline | 8.8mg | 2% | |
| Sodium | 1mg | 16mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 61.5g | 28.49g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +126.9% |
| Contains more CarbsCarbs | +45.1% |
| Contains more WaterWater | +56.5% |
| Contains more FatsFats | +967.9% |
| Contains more OtherOther | +11% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Poly. FatPolyunsaturated fat | +196.9% |
| Contains more Mono. FatMonounsaturated fat | +209.6% |
