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Groat vs. Passion fruit — In-Depth Nutrition Comparison

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How are groat and passion fruit different?

  • Groat is higher in copper, magnesium, phosphorus, vitamin B3, vitamin B2, zinc, selenium, and vitamin B6; however, passion fruit is richer in vitamin C and vitamin A.
  • Daily need coverage for copper for groat is 113% higher.
  • Groat contains 24 times more zinc than passion fruit. While groat contains 2.4mg of zinc, passion fruit contains only 0.1mg.
  • Passion fruit has a lower glycemic index (16) than groat (54).

Buckwheat and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Groat vs Passion fruit 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
10
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +696.6%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +32.2%
Contains more IronIron +37.5%
Contains more CopperCopper +1179.1%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +410.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1283.3%

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
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +226.9%
Contains more Vitamin B3Vitamin B3 +368%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +110%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +502.3%
Contains more FatsFats +385.7%
Contains more CarbsCarbs +205.8%
Contains more OtherOther +165.8%
Contains more WaterWater +648%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +1109.3%
Contains more Poly. FatPolyunsaturated fat +152.8%
Contains less Sat. FatSaturated fat -92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Passion fruit DV% diff.
Copper 1.1mg 0.086mg 113%
Manganese 1.3mg 57%
Magnesium 231mg 29mg 48%
Phosphorus 347mg 68mg 40%
Vitamin B3 7.02mg 1.5mg 35%
Vitamin C 0mg 30mg 33%
Vitamin B5 1.233mg 25%
Vitamin B2 0.425mg 0.13mg 23%
Protein 13.25g 2.2g 22%
Zinc 2.4mg 0.1mg 21%
Carbs 71.5g 23.38g 16%
Selenium 8.3µg 0.6µg 14%
Calories 343kcal 97kcal 12%
Vitamin B6 0.21mg 0.1mg 8%
Vitamin B1 0.101mg 0mg 8%
Iron 2.2mg 1.6mg 8%
Vitamin A 0µg 64µg 7%
Folate 30µg 14µg 4%
Polyunsaturated fat 1.039g 0.411g 4%
Fats 3.4g 0.7g 4%
Potassium 460mg 348mg 3%
Saturated fat 0.741g 0.059g 3%
Fiber 10g 10.4g 2%
Monounsaturated fat 1.04g 0.086g 2%
Sodium 1mg 28mg 1%
Choline 7.6mg 1%
Vitamin K 0.7µg 1%
Calcium 18mg 12mg 1%
Net carbs 61.5g 12.98g N/A
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Passion fruit
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
17%
Passion fruit
Minerals Daily Need Coverage Score
109%
Groat
18%
Passion fruit

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.682g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 38)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.