Groat vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between groat and peanut butter?

Groat is richer in copper, fiber, vitamin B2, and carbs, while peanut butter is higher in fats, vitamin B3, protein, vitamin B6, and manganese.
Groat's daily need coverage for copper is 75% higher.
Peanut butter has 3 times less carbs than groat. Groat has 71.5g of carbs, while peanut butter has 22.31g.
Groat is lower in saturated fat.
Groat has a higher glycemic index (54) than peanut butter (14).

We used Buckwheat and Peanut butter, smooth style, without salt types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Groat

Peanut butter

Contains more MagnesiumMagnesium	+37.5%
Contains more IronIron	+26.4%
Contains more CopperCopper	+160.7%
Contains less SodiumSodium	-94.1%
Contains more SeleniumSelenium	+102.4%

Contains more CalciumCalcium	+172.2%
Contains more PotassiumPotassium	+21.3%
Contains more ManganeseManganese	+28.1%

~equal in Zinc ~2.51mg

~equal in Phosphorus ~335mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Groat

Peanut butter

Contains more Vitamin B2Vitamin B2

+121.4%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+48.5%
Contains more Vitamin B3Vitamin B3	+86.8%
Contains more Vitamin B6Vitamin B6	+110%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+190%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~1.137mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.039g	12.535g	77%
Copper	1.1mg	0.422mg	75%
Fats	3.4g	51.36g	74%
Omega-6 (Linoleic acid)		12.215g	72%
Monounsaturated fat	1.04g	25.941g	62%
Vitamin E		9.1mg	61%
Saturated fat	0.741g	10.325g	44%
Vitamin B3	7.02mg	13.112mg	38%
Fiber	10g	5g	20%
Protein	13.25g	22.21g	18%
Vitamin B2	0.425mg	0.192mg	18%
Vitamin B6	0.21mg	0.441mg	18%
Carbs	71.5g	22.31g	16%
Manganese	1.3mg	1.665mg	16%
Magnesium	231mg	168mg	15%
Folate	30µg	87µg	14%
Calories	343kcal	598kcal	13%
Choline		63mg	11%
Selenium	8.3µg	4.1µg	8%
Iron	2.2mg	1.74mg	6%
Vitamin B1	0.101mg	0.15mg	4%
Calcium	18mg	49mg	3%
Potassium	460mg	558mg	3%
Phosphorus	347mg	335mg	2%
Vitamin B5	1.233mg	1.137mg	2%
Omega-3 (ALA)		0.027g	2%
Zinc	2.4mg	2.51mg	1%
Starch		3.56g	1%
Sodium	1mg	17mg	1%
Protein per 100 calories	3.9g	3.7g	N/A
Calories per 10 g protein	259kcal	269kcal	N/A
Weight per 100 calories	29g	17g	N/A
Unsaturated / Saturated Fat ratio	2.8	3.7	N/A
Net carbs	61.5g	17.31g	N/A
Sugar		10.49g	N/A
Vitamin K		0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.192mg	0.231mg	0%
Threonine	0.506mg	0.525mg	0%
Isoleucine	0.498mg	0.616mg	0%
Leucine	0.832mg	1.546mg	0%
Lysine	0.672mg	0.681mg	0%
Methionine	0.172mg	0.265mg	0%
Phenylalanine	0.52mg	1.202mg	0%
Valine	0.678mg	0.782mg	0%
Histidine	0.309mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A