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, magnesium, and selenium, while peanut butter is higher in vitamin B3, vitamin B6, manganese, and folate.
Groat's daily need coverage for copper is 75% higher.
Peanut butter has 2 times less vitamin B2 than groat. Groat has 0.425mg of vitamin B2, while peanut butter has 0.192mg.
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

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

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

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

Peanut butter

Contains more Vitamin B2Vitamin B2

+121.4%

Contains more Vitamin B1Vitamin B1	+48.5%
Contains more Vitamin B3Vitamin B3	+86.8%
Contains more Vitamin B6Vitamin B6	+110%
Contains more FolateFolate	+190%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~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%
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%
Vitamin B6	0.21mg	0.441mg	18%
Protein	13.25g	22.21g	18%
Vitamin B2	0.425mg	0.192mg	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%
Potassium	460mg	558mg	3%
Calcium	18mg	49mg	3%
Phosphorus	347mg	335mg	2%
Vitamin B5	1.233mg	1.137mg	2%
Sodium	1mg	17mg	1%
Starch		3.56g	1%
Zinc	2.4mg	2.51mg	1%
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 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A