Groat vs. Macadamia — In-Depth Nutrition Comparison
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How are groat and macadamia different?
- Groat is higher in copper, vitamin B3, magnesium, phosphorus, vitamin B2, and zinc; however, macadamia is richer in manganese, vitamin B1, and iron.
- Daily need coverage for manganese for macadamia is 123% higher.
- Groat contains 3 times more vitamin B3 than macadamia. While groat contains 7.02mg of vitamin B3, macadamia contains only 2.473mg.
- Groat has less saturated fat.
- Macadamia has a lower glycemic index (10) than groat (54).
Buckwheat and Nuts, macadamia nuts, raw are the varieties used in this article.
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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 | +77.7% |
| Contains more PotassiumPotassium | +25% |
| Contains more CopperCopper | +45.5% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +84.6% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +130.6% |
| Contains more CalciumCalcium | +372.2% |
| Contains more IronIron | +67.7% |
| Contains more ManganeseManganese | +217.8% |
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 | +162.3% |
| Contains more Vitamin B3Vitamin B3 | +183.9% |
| Contains more Vitamin B5Vitamin B5 | +62.7% |
| Contains more FolateFolate | +172.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1083.2% |
| Contains more Vitamin B6Vitamin B6 | +31% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 1.04g | 58.877g | 145% |
| Manganese | 1.3mg | 4.131mg | 123% |
| Fats | 3.4g | 75.77g | 111% |
| Vitamin B1 | 0.101mg | 1.195mg | 91% |
| Saturated fat | 0.741g | 12.061g | 51% |
| Copper | 1.1mg | 0.756mg | 38% |
| Vitamin B3 | 7.02mg | 2.473mg | 28% |
| Magnesium | 231mg | 130mg | 24% |
| Phosphorus | 347mg | 188mg | 23% |
| Vitamin B2 | 0.425mg | 0.162mg | 20% |
| Calories | 343kcal | 718kcal | 19% |
| Carbs | 71.5g | 13.82g | 19% |
| Iron | 2.2mg | 3.69mg | 19% |
| Protein | 13.25g | 7.91g | 11% |
| Vitamin B5 | 1.233mg | 0.758mg | 10% |
| Zinc | 2.4mg | 1.3mg | 10% |
| Selenium | 8.3µg | 3.6µg | 9% |
| Calcium | 18mg | 85mg | 7% |
| Fiber | 10g | 8.6g | 6% |
| Folate | 30µg | 11µg | 5% |
| Vitamin B6 | 0.21mg | 0.275mg | 5% |
| Vitamin E | 0.54mg | 4% | |
| Polyunsaturated fat | 1.039g | 1.502g | 3% |
| Potassium | 460mg | 368mg | 3% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 61.5g | 5.22g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Sodium | 1mg | 5mg | 0% |
| Tryptophan | 0.192mg | 0.067mg | 0% |
| Threonine | 0.506mg | 0.37mg | 0% |
| Isoleucine | 0.498mg | 0.314mg | 0% |
| Leucine | 0.832mg | 0.602mg | 0% |
| Lysine | 0.672mg | 0.018mg | 0% |
| Methionine | 0.172mg | 0.023mg | 0% |
| Phenylalanine | 0.52mg | 0.665mg | 0% |
| Valine | 0.678mg | 0.363mg | 0% |
| Histidine | 0.309mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.5% |
| Contains more CarbsCarbs | +417.4% |
| Contains more WaterWater | +616.9% |
| Contains more OtherOther | +84.2% |
| Contains more FatsFats | +2128.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +5561.3% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
