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Groat vs. Pistachio — In-Depth Nutrition Comparison

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How are Groat and Pistachio different?

  • Groat is higher in Vitamin B3, Magnesium, and Vitamin B2, however, Pistachio is richer in Vitamin B6, Vitamin B1, Copper, Iron, Phosphorus, and Potassium.
  • Daily need coverage for Vitamin B6 from Pistachio is 115% higher.
  • Groat contains 5 times more Vitamin B3 than Pistachio. While Groat contains 7.02mg of Vitamin B3, Pistachio contains only 1.3mg.
  • Groat has less Saturated Fat.

Buckwheat and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Groat vs Pistachio 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.
Groat
2
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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +90.9%
Contains more SeleniumSelenium +18.6%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +78.2%
Contains more CopperCopper +18.2%
Contains more PhosphorusPhosphorus +41.2%
~equal in Zinc ~2.2mg
~equal in Sodium ~1mg
~equal in Manganese ~1.2mg

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +137.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +761.4%
Contains more Vitamin B6Vitamin B6 +709.5%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +163.2%
Contains more WaterWater +123.1%
Contains more ProteinProtein +52.2%
Contains more FatsFats +1232.9%
Contains more OtherOther +41.9%

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -87.5%
Contains more Mono. FatMonounsaturated Fat +2136.3%
Contains more Poly. FatPolyunsaturated fat +1284%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Pistachio Opinion
Calories 343kcal 560kcal Pistachio
Protein 13.25g 20.16g Pistachio
Fats 3.4g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 61.5g 16.57g Groat
Carbs 71.5g 27.17g Groat
Magnesium 231mg 121mg Groat
Calcium 18mg 105mg Pistachio
Potassium 460mg 1025mg Pistachio
Iron 2.2mg 3.92mg Pistachio
Sugar 7.66g Groat
Fiber 10g 10.6g Pistachio
Copper 1.1mg 1.3mg Pistachio
Zinc 2.4mg 2.2mg Groat
Starch 1.67g Pistachio
Phosphorus 347mg 490mg Pistachio
Sodium 1mg 1mg
Vitamin A 0IU 516IU Pistachio
Vitamin A 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 1.3mg 1.2mg Groat
Selenium 8.3µg 7µg Groat
Vitamin B1 0.101mg 0.87mg Pistachio
Vitamin B2 0.425mg 0.16mg Groat
Vitamin B3 7.02mg 1.3mg Groat
Vitamin B5 1.233mg 0.52mg Groat
Vitamin B6 0.21mg 1.7mg Pistachio
Folate 30µg 51µg Pistachio
Saturated Fat 0.741g 5.907g Groat
Monounsaturated Fat 1.04g 23.257g Pistachio
Polyunsaturated fat 1.039g 14.38g Pistachio
Tryptophan 0.192mg 0.251mg Pistachio
Threonine 0.506mg 0.684mg Pistachio
Isoleucine 0.498mg 0.917mg Pistachio
Leucine 0.832mg 1.604mg Pistachio
Lysine 0.672mg 1.138mg Pistachio
Methionine 0.172mg 0.36mg Pistachio
Phenylalanine 0.52mg 1.092mg Pistachio
Valine 0.678mg 1.249mg Pistachio
Histidine 0.309mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
109%
Groat
125%
Pistachio

Comparison summary

Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 5.166g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)
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.
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.