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Groat vs. Liver — In-Depth Nutrition Comparison

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How are Groat and Liver different?

  • Groat is higher in Copper, Magnesium, and Manganese, however, Liver is richer in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Groat contains 17 times more Magnesium than Liver. While Groat contains 231mg of Magnesium, Liver contains only 14mg.

Buckwheat and Pork, fresh, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Groat vs Liver infographic
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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
7
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%
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1550%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +206.7%
Contains more CopperCopper +73.5%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +333.3%
Contains more IronIron +714.5%
Contains more ZincZinc +180%
Contains more SeleniumSelenium +713.3%

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
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Liver
9
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.4%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +287.2%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +443.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +1801.6%
Contains more OtherOther +40%
Contains more ProteinProtein +96.4%
Contains more FatsFats +29.4%
Contains more WaterWater +559.7%

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
Liver
1
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated Fat -47.4%
Contains more Mono. FatMonounsaturated Fat +65.1%
~equal in Polyunsaturated fat ~1.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Liver Opinion
Calories 343kcal 165kcal Groat
Protein 13.25g 26.02g Liver
Fats 3.4g 4.4g Liver
Vitamin C 0mg 23.6mg Liver
Net carbs 61.5g 3.76g Groat
Carbs 71.5g 3.76g Groat
Cholesterol 0mg 355mg Groat
Magnesium 231mg 14mg Groat
Calcium 18mg 10mg Groat
Potassium 460mg 150mg Groat
Iron 2.2mg 17.92mg Liver
Fiber 10g 0g Groat
Copper 1.1mg 0.634mg Groat
Zinc 2.4mg 6.72mg Liver
Phosphorus 347mg 241mg Groat
Sodium 1mg 49mg Groat
Vitamin A 0IU 17997IU Liver
Vitamin A 0µg 5405µg Liver
Manganese 1.3mg 0.3mg Groat
Selenium 8.3µg 67.5µg Liver
Vitamin B1 0.101mg 0.258mg Liver
Vitamin B2 0.425mg 2.196mg Liver
Vitamin B3 7.02mg 8.435mg Liver
Vitamin B5 1.233mg 4.774mg Liver
Vitamin B6 0.21mg 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Folate 30µg 163µg Liver
Saturated Fat 0.741g 1.41g Groat
Monounsaturated Fat 1.04g 0.63g Groat
Polyunsaturated fat 1.039g 1.05g Liver
Tryptophan 0.192mg 0.366mg Liver
Threonine 0.506mg 1.107mg Liver
Isoleucine 0.498mg 1.32mg Liver
Leucine 0.832mg 2.319mg Liver
Lysine 0.672mg 2.007mg Liver
Methionine 0.172mg 0.645mg Liver
Phenylalanine 0.52mg 1.274mg Liver
Valine 0.678mg 1.607mg Liver
Histidine 0.309mg 0.708mg Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Liver
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
366%
Liver
Minerals Daily Need Coverage Score
109%
Groat
161%
Liver

Comparison summary

Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 54)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.3)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.669g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.