Groat vs. Brazil nut — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
27%
Minerals Daily Need Coverage Score
109%
1208%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 15.393g)
Which food is cheaper?
Groat is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
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.