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Groat vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Groat and Brazil nut?

  • Groat is richer in Vitamin B3, Vitamin B2, and Vitamin B5, while Brazil nut is higher in Selenium, Copper, Phosphorus, Vitamin B1, Magnesium, and Zinc.
  • Brazil nut's daily need coverage for Selenium is 3470% higher.
  • Brazil nut has 24 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Groat is lower in Saturated Fat.

We used Buckwheat and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Groat vs Brazil nut 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +62.8%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +10.5%
Contains more CopperCopper +58.5%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +108.9%
Contains more SeleniumSelenium +22996.4%
~equal in Manganese ~1.223mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +1114.3%
Contains more Vitamin B3Vitamin B3 +2279.7%
Contains more Vitamin B5Vitamin B5 +570.1%
Contains more Vitamin B6Vitamin B6 +107.9%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +510.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +509%
Contains more WaterWater +185.1%
Contains more FatsFats +1873.5%
Contains more OtherOther +62.9%
~equal in Protein ~14.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -95.4%
Contains more Mono. FatMonounsaturated Fat +2196.1%
Contains more Poly. FatPolyunsaturated fat +2248.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Brazil nut Opinion
Calories 343kcal 659kcal Brazil nut
Protein 13.25g 14.32g Brazil nut
Fats 3.4g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 61.5g 4.24g Groat
Carbs 71.5g 11.74g Groat
Magnesium 231mg 376mg Brazil nut
Calcium 18mg 160mg Brazil nut
Potassium 460mg 659mg Brazil nut
Iron 2.2mg 2.43mg Brazil nut
Sugar 2.33g Groat
Fiber 10g 7.5g Groat
Copper 1.1mg 1.743mg Brazil nut
Zinc 2.4mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 347mg 725mg Brazil nut
Sodium 1mg 3mg Groat
Vitamin E 5.65mg Brazil nut
Manganese 1.3mg 1.223mg Groat
Selenium 8.3µg 1917µg Brazil nut
Vitamin B1 0.101mg 0.617mg Brazil nut
Vitamin B2 0.425mg 0.035mg Groat
Vitamin B3 7.02mg 0.295mg Groat
Vitamin B5 1.233mg 0.184mg Groat
Vitamin B6 0.21mg 0.101mg Groat
Folate 30µg 22µg Groat
Choline 28.8mg Brazil nut
Saturated Fat 0.741g 16.134g Groat
Monounsaturated Fat 1.04g 23.879g Brazil nut
Polyunsaturated fat 1.039g 24.399g Brazil nut
Tryptophan 0.192mg 0.135mg Groat
Threonine 0.506mg 0.365mg Groat
Isoleucine 0.498mg 0.518mg Brazil nut
Leucine 0.832mg 1.19mg Brazil nut
Lysine 0.672mg 0.49mg Groat
Methionine 0.172mg 1.124mg Brazil nut
Phenylalanine 0.52mg 0.639mg Brazil nut
Valine 0.678mg 0.76mg Brazil nut
Histidine 0.309mg 0.409mg Brazil nut
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Groat
27%
Brazil nut
Minerals Daily Need Coverage Score
109%
Groat
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 15.393g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Brazil nut
Brazil nut 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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.