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  6. Groat vs. Pacific saury raw

Groat vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between groat and pacific saury raw

  • Groat has more copper, magnesium, manganese, fiber, vitamin B3, vitamin B2, iron, and phosphorus; however, pacific saury raw is richer in vitamin B12 and vitamin D.
  • Groat covers your daily copper needs 117% more than pacific saury raw.
  • Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Buckwheat and Fish, pike, northern, raw.

Infographic

Groat vs Pacific saury raw 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
Groat
8
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +645.2%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +300%
Contains more CopperCopper +2056.9%
Contains more ZincZinc +258.2%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +441.7%
Contains more CalciumCalcium +216.7%
Contains more SeleniumSelenium +51.8%

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
Groat
6
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +574.6%
Contains more Vitamin B3Vitamin B3 +205.2%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B6Vitamin B6 +79.5%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Groat Pacific saury raw DV% diff.
Copper 1.1mg 0.051mg 117%
Vitamin B12 0µg 2µg 83%
Magnesium 231mg 31mg 48%
Manganese 1.3mg 0.24mg 46%
Fiber 10g 0g 40%
Vitamin B3 7.02mg 2.3mg 30%
Vitamin B2 0.425mg 0.063mg 28%
Carbs 71.5g 0g 24%
Iron 2.2mg 0.55mg 21%
Phosphorus 347mg 220mg 18%
Zinc 2.4mg 0.67mg 16%
Vitamin D 0µg 2.5µg 13%
Calories 343kcal 88kcal 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Protein 13.25g 19.26g 12%
Vitamin B5 1.233mg 0.75mg 10%
Selenium 8.3µg 12.6µg 8%
Vitamin B6 0.21mg 0.117mg 7%
Potassium 460mg 259mg 6%
Polyunsaturated fat 1.039g 0.202g 6%
Calcium 18mg 57mg 4%
Fats 3.4g 0.69g 4%
Folate 30µg 15µg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.101mg 0.058mg 4%
Saturated fat 0.741g 0.118g 3%
Vitamin A 0µg 21µg 2%
Monounsaturated fat 1.04g 0.157g 2%
Sodium 1mg 39mg 2%
Vitamin E 0.2mg 1%
Net carbs 61.5g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.192mg 0.216mg 0%
Threonine 0.506mg 0.844mg 0%
Isoleucine 0.498mg 0.887mg 0%
Leucine 0.832mg 1.565mg 0%
Lysine 0.672mg 1.768mg 0%
Methionine 0.172mg 0.57mg 0%
Phenylalanine 0.52mg 0.752mg 0%
Valine 0.678mg 0.992mg 0%
Histidine 0.309mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +392.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +85.8%
Contains more ProteinProtein +45.4%
Contains more WaterWater +709.4%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +562.4%
Contains more Poly. FatPolyunsaturated fat +414.4%
Contains less Sat. FatSaturated fat -84.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.