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Groat vs. Hazelnut — In-Depth Nutrition Comparison

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How are Groat and Hazelnut different?

  • Groat is richer in Vitamin B3, Vitamin B2, and Magnesium, while Hazelnut is higher in Manganese, Copper, Vitamin B1, Iron, Vitamin B6, and Folate.
  • Hazelnut covers your daily need of Manganese 212% more than Groat.
  • Groat contains 4 times more Vitamin B3 than Hazelnut. Groat contains 7.02mg of Vitamin B3, while Hazelnut contains 1.8mg.
  • Groat is lower in Saturated Fat.

Buckwheat and Nuts, hazelnuts or filberts types were used in this article.

Infographic

Groat vs Hazelnut 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
3
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +41.7%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +245.8%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +113.6%
Contains more CopperCopper +56.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +375%
~equal in Zinc ~2.45mg

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
3
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +276.1%
Contains more Vitamin B3Vitamin B3 +290%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +536.6%
Contains more Vitamin B6Vitamin B6 +168.1%
Contains more FolateFolate +276.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +328.1%
Contains more WaterWater +83.6%
Contains more ProteinProtein +12.8%
Contains more FatsFats +1686.8%
~equal in Other ~2.29g

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -83.4%
Contains more Mono. FatMonounsaturated Fat +4289.6%
Contains more Poly. FatPolyunsaturated fat +662.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Hazelnut Opinion
Calories 343kcal 628kcal Hazelnut
Protein 13.25g 14.95g Hazelnut
Fats 3.4g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 61.5g 7g Groat
Carbs 71.5g 16.7g Groat
Magnesium 231mg 163mg Groat
Calcium 18mg 114mg Hazelnut
Potassium 460mg 680mg Hazelnut
Iron 2.2mg 4.7mg Hazelnut
Sugar 4.34g Groat
Fiber 10g 9.7g Groat
Copper 1.1mg 1.725mg Hazelnut
Zinc 2.4mg 2.45mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 347mg 290mg Groat
Sodium 1mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Manganese 1.3mg 6.175mg Hazelnut
Selenium 8.3µg 2.4µg Groat
Vitamin B1 0.101mg 0.643mg Hazelnut
Vitamin B2 0.425mg 0.113mg Groat
Vitamin B3 7.02mg 1.8mg Groat
Vitamin B5 1.233mg 0.918mg Groat
Vitamin B6 0.21mg 0.563mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 30µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 0.741g 4.464g Groat
Monounsaturated Fat 1.04g 45.652g Hazelnut
Polyunsaturated fat 1.039g 7.92g Hazelnut
Tryptophan 0.192mg 0.193mg Hazelnut
Threonine 0.506mg 0.497mg Groat
Isoleucine 0.498mg 0.545mg Hazelnut
Leucine 0.832mg 1.063mg Hazelnut
Lysine 0.672mg 0.42mg Groat
Methionine 0.172mg 0.221mg Hazelnut
Phenylalanine 0.52mg 0.663mg Hazelnut
Valine 0.678mg 0.701mg Hazelnut
Histidine 0.309mg 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
109%
Groat
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.723g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.