Groat vs. Peanut — In-Depth Nutrition Comparison
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A recap on differences between groat and peanuts
- Groat is higher in vitamin B2 and magnesium, yet peanuts are higher in folate, vitamin B1, vitamin B3, iron, manganese, vitamin B5, and vitamin B6.
- Peanuts cover your daily folate needs 53% more than groat.
- Groat contains 3 times more vitamin B2 than peanuts. While groat contains 0.425mg of vitamin B2, peanuts contain only 0.135mg.
- The amount of saturated fat in groat is lower.
- The glycemic index of peanuts is lower.
Food varieties used in this article are Buckwheat and Peanuts, all types, raw.
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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.
| Contains more MagnesiumMagnesium | +37.5% |
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +15.3% |
| Contains more CalciumCalcium | +411.1% |
| Contains more PotassiumPotassium | +53.3% |
| Contains more IronIron | +108.2% |
| Contains more ZincZinc | +36.3% |
| Contains more ManganeseManganese | +48.8% |
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.
| Contains more Vitamin B2Vitamin B2 | +214.8% |
| Contains more Vitamin B1Vitamin B1 | +533.7% |
| Contains more Vitamin B3Vitamin B3 | +71.9% |
| Contains more Vitamin B5Vitamin B5 | +43.3% |
| Contains more Vitamin B6Vitamin B6 | +65.7% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.039g | 15.558g | 97% |
| Fats | 3.4g | 49.24g | 71% |
| Monounsaturated fat | 1.04g | 24.426g | 58% |
| Vitamin E | 8.33mg | 56% | |
| Folate | 30µg | 240µg | 53% |
| Vitamin B1 | 0.101mg | 0.64mg | 45% |
| Vitamin B3 | 7.02mg | 12.066mg | 32% |
| Iron | 2.2mg | 4.58mg | 30% |
| Manganese | 1.3mg | 1.934mg | 28% |
| Saturated fat | 0.741g | 6.279g | 25% |
| Protein | 13.25g | 25.8g | 25% |
| Vitamin B2 | 0.425mg | 0.135mg | 22% |
| Carbs | 71.5g | 16.13g | 18% |
| Magnesium | 231mg | 168mg | 15% |
| Vitamin B6 | 0.21mg | 0.348mg | 11% |
| Vitamin B5 | 1.233mg | 1.767mg | 11% |
| Calories | 343kcal | 567kcal | 11% |
| Choline | 52.5mg | 10% | |
| Zinc | 2.4mg | 3.27mg | 8% |
| Calcium | 18mg | 92mg | 7% |
| Potassium | 460mg | 705mg | 7% |
| Fiber | 10g | 8.5g | 6% |
| Copper | 1.1mg | 1.144mg | 5% |
| Phosphorus | 347mg | 376mg | 4% |
| Selenium | 8.3µg | 7.2µg | 2% |
| Sodium | 1mg | 18mg | 1% |
| Net carbs | 61.5g | 7.63g | N/A |
| Sugar | 4.72g | N/A | |
| Tryptophan | 0.192mg | 0.25mg | 0% |
| Threonine | 0.506mg | 0.883mg | 0% |
| Isoleucine | 0.498mg | 0.907mg | 0% |
| Leucine | 0.832mg | 1.672mg | 0% |
| Lysine | 0.672mg | 0.926mg | 0% |
| Methionine | 0.172mg | 0.317mg | 0% |
| Phenylalanine | 0.52mg | 1.377mg | 0% |
| Valine | 0.678mg | 1.082mg | 0% |
| Histidine | 0.309mg | 0.652mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +343.3% |
| Contains more WaterWater | +50% |
| Contains more ProteinProtein | +94.7% |
| Contains more FatsFats | +1348.2% |
| Contains more OtherOther | +11% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.2% |
| Contains more Mono. FatMonounsaturated fat | +2248.7% |
| Contains more Poly. FatPolyunsaturated fat | +1397.4% |
