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.
- Groat has a higher glycemic index (54) than brazil nut (10).
We used Buckwheat and Nuts, brazilnuts, dried, unblanched types in this comparison.
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 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.3µg | 1917µg | 3470% |
| Polyunsaturated fat | 1.039g | 24.399g | 156% |
| Fats | 3.4g | 67.1g | 98% |
| Copper | 1.1mg | 1.743mg | 71% |
| Saturated fat | 0.741g | 16.134g | 70% |
| Monounsaturated fat | 1.04g | 23.879g | 57% |
| Phosphorus | 347mg | 725mg | 54% |
| Vitamin B1 | 0.101mg | 0.617mg | 43% |
| Vitamin B3 | 7.02mg | 0.295mg | 42% |
| Vitamin E | 5.65mg | 38% | |
| Magnesium | 231mg | 376mg | 35% |
| Vitamin B2 | 0.425mg | 0.035mg | 30% |
| Vitamin B5 | 1.233mg | 0.184mg | 21% |
| Carbs | 71.5g | 11.74g | 20% |
| Calories | 343kcal | 659kcal | 16% |
| Zinc | 2.4mg | 4.06mg | 15% |
| Calcium | 18mg | 160mg | 14% |
| Fiber | 10g | 7.5g | 10% |
| Vitamin B6 | 0.21mg | 0.101mg | 8% |
| Potassium | 460mg | 659mg | 6% |
| Choline | 28.8mg | 5% | |
| Manganese | 1.3mg | 1.223mg | 3% |
| Iron | 2.2mg | 2.43mg | 3% |
| Protein | 13.25g | 14.32g | 2% |
| Folate | 30µg | 22µg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 61.5g | 4.24g | N/A |
| Sugar | 2.33g | N/A | |
| Starch | 0.25g | 0% | |
| Sodium | 1mg | 3mg | 0% |
| Tryptophan | 0.192mg | 0.135mg | 0% |
| Threonine | 0.506mg | 0.365mg | 0% |
| Isoleucine | 0.498mg | 0.518mg | 0% |
| Leucine | 0.832mg | 1.19mg | 0% |
| Lysine | 0.672mg | 0.49mg | 0% |
| Methionine | 0.172mg | 1.124mg | 0% |
| Phenylalanine | 0.52mg | 0.639mg | 0% |
| Valine | 0.678mg | 0.76mg | 0% |
| Histidine | 0.309mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
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
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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% |
