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Groat vs. Oregano — In-Depth Nutrition Comparison

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A recap on differences between groat and oregano

  • Groat is higher in copper and phosphorus, yet oregano is higher in iron, manganese, calcium, fiber, vitamin B6, folate, vitamin A, and potassium.
  • Oregano covers your daily iron needs 433% more than groat.
  • Groat contains 2 times more phosphorus than oregano. While groat contains 347mg of phosphorus, oregano contains only 148mg.
  • The glycemic index of oregano is lower.

Food varieties used in this article are Buckwheat and Spices, oregano, dried.

Infographic

Groat vs Oregano 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
4
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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more CopperCopper +73.8%
Contains more PhosphorusPhosphorus +134.5%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +84.4%
Contains more MagnesiumMagnesium +16.9%
Contains more CalciumCalcium +8772.2%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +1572.7%
Contains more ZincZinc +12.1%
Contains more ManganeseManganese +283.8%

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.
Groat
2
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +75.2%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B6Vitamin B6 +397.1%
Contains more FolateFolate +690%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 2.2mg 36.8mg 433%
Manganese 1.3mg 4.99mg 160%
Calcium 18mg 1597mg 158%
Fiber 10g 42.5g 130%
Vitamin E 18.26mg 122%
Vitamin B6 0.21mg 1.044mg 64%
Folate 30µg 237µg 52%
Copper 1.1mg 0.633mg 52%
Phosphorus 347mg 148mg 28%
Potassium 460mg 1260mg 24%
Vitamin B3 7.02mg 4.64mg 15%
Magnesium 231mg 270mg 9%
Protein 13.25g 9g 9%
Vitamin A 0µg 85µg 9%
Vitamin B2 0.425mg 0.528mg 8%
Selenium 8.3µg 4.5µg 7%
Vitamin B5 1.233mg 0.921mg 6%
Choline 32.3mg 6%
Vitamin B1 0.101mg 0.177mg 6%
Saturated fat 0.741g 1.551g 4%
Calories 343kcal 265kcal 4%
Zinc 2.4mg 2.69mg 3%
Vitamin C 0mg 2.3mg 3%
Polyunsaturated fat 1.039g 1.369g 2%
Sodium 1mg 25mg 1%
Fructose 1.13g 1%
Carbs 71.5g 68.92g 1%
Fats 3.4g 4.28g 1%
Monounsaturated fat 1.04g 0.716g 1%
Net carbs 61.5g 26.42g N/A
Sugar 4.09g N/A
Tryptophan 0.192mg 0.203mg 0%
Threonine 0.506mg 0.322mg 0%
Isoleucine 0.498mg 0.441mg 0%
Leucine 0.832mg 0.78mg 0%
Lysine 0.672mg 0.5mg 0%
Methionine 0.172mg 0.127mg 0%
Phenylalanine 0.52mg 0.449mg 0%
Valine 0.678mg 0.585mg 0%
Histidine 0.309mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +47.2%
Contains more FatsFats +25.9%
Contains more OtherOther +274.8%
~equal in Carbs ~68.92g
~equal in Water ~9.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +31.8%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.