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  6. Groat vs. Orange juice

Groat vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between groat and orange juice

  • Groat is richer in copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, and zinc, yet orange juice is richer in vitamin C.
  • Daily need coverage for copper for groat is 117% higher.
  • Groat contains 93 times more manganese than orange juice. Groat contains 1.3mg of manganese, while orange juice contains 0.014mg.

Food types used in this article are Buckwheat and Orange juice, raw.

Infographic

Groat vs Orange juice 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
Groat
9
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +130%
Contains more IronIron +1000%
Contains more CopperCopper +2400%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +1941.2%
Contains more ManganeseManganese +9185.7%
Contains more SeleniumSelenium +8200%
~equal in Sodium ~1mg

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
Groat
5
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +1316.7%
Contains more Vitamin B3Vitamin B3 +1655%
Contains more Vitamin B5Vitamin B5 +548.9%
Contains more Vitamin B6Vitamin B6 +425%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Groat Orange juice DV% diff.
Copper 1.1mg 0.044mg 117%
Manganese 1.3mg 0.014mg 56%
Vitamin C 0mg 50mg 56%
Magnesium 231mg 11mg 52%
Phosphorus 347mg 17mg 47%
Vitamin B3 7.02mg 0.4mg 41%
Fiber 10g 0.2g 39%
Vitamin B2 0.425mg 0.03mg 30%
Protein 13.25g 0.7g 25%
Iron 2.2mg 0.2mg 25%
Zinc 2.4mg 0.05mg 21%
Vitamin B5 1.233mg 0.19mg 21%
Carbs 71.5g 10.4g 20%
Selenium 8.3µg 0.1µg 15%
Calories 343kcal 45kcal 15%
Vitamin B6 0.21mg 0.04mg 13%
Potassium 460mg 200mg 8%
Polyunsaturated fat 1.039g 0.04g 7%
Fats 3.4g 0.2g 5%
Saturated fat 0.741g 0.024g 3%
Monounsaturated fat 1.04g 0.036g 3%
Choline 6.2mg 1%
Vitamin B1 0.101mg 0.09mg 1%
Calcium 18mg 11mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 61.5g 10.2g N/A
Sugar 8.4g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Folate 30µg 30µg 0%
Tryptophan 0.192mg 0.002mg 0%
Threonine 0.506mg 0.008mg 0%
Isoleucine 0.498mg 0.008mg 0%
Leucine 0.832mg 0.013mg 0%
Lysine 0.672mg 0.009mg 0%
Methionine 0.172mg 0.003mg 0%
Phenylalanine 0.52mg 0.009mg 0%
Valine 0.678mg 0.011mg 0%
Histidine 0.309mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1792.9%
Contains more FatsFats +1600%
Contains more CarbsCarbs +587.5%
Contains more OtherOther +425%
Contains more WaterWater +805.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2788.9%
Contains more Poly. FatPolyunsaturated fat +2497.5%
Contains less Sat. FatSaturated fat -96.8%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.