Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Groat vs. Liver — In-Depth Nutrition Comparison

Compare

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 for liver is 778% higher.
  • Groat contains 17 times more magnesium than liver. While groat contains 231mg of magnesium, liver contains only 14mg.
  • Liver has a lower glycemic index (0) than groat (54).

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

Infographic

Groat vs Liver 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
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% 1802% 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

All nutrients comparison - raw data values

Nutrient Groat Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 2.2mg 17.92mg 197%
Vitamin B2 0.425mg 2.196mg 136%
Cholesterol 0mg 355mg 118%
Selenium 8.3µg 67.5µg 108%
Vitamin B5 1.233mg 4.774mg 71%
Magnesium 231mg 14mg 52%
Copper 1.1mg 0.634mg 52%
Manganese 1.3mg 0.3mg 43%
Fiber 10g 0g 40%
Zinc 2.4mg 6.72mg 39%
Folate 30µg 163µg 33%
Vitamin B6 0.21mg 0.57mg 28%
Vitamin C 0mg 23.6mg 26%
Protein 13.25g 26.02g 26%
Carbs 71.5g 3.76g 23%
Phosphorus 347mg 241mg 15%
Vitamin B1 0.101mg 0.258mg 13%
Vitamin B3 7.02mg 8.435mg 9%
Calories 343kcal 165kcal 9%
Potassium 460mg 150mg 9%
Saturated fat 0.741g 1.41g 3%
Sodium 1mg 49mg 2%
Fats 3.4g 4.4g 2%
Calcium 18mg 10mg 1%
Monounsaturated fat 1.04g 0.63g 1%
Net carbs 61.5g 3.76g N/A
Polyunsaturated fat 1.039g 1.05g 0%
Tryptophan 0.192mg 0.366mg 0%
Threonine 0.506mg 1.107mg 0%
Isoleucine 0.498mg 1.32mg 0%
Leucine 0.832mg 2.319mg 0%
Lysine 0.672mg 2.007mg 0%
Methionine 0.172mg 0.645mg 0%
Phenylalanine 0.52mg 1.274mg 0%
Valine 0.678mg 1.607mg 0%
Histidine 0.309mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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

People also compare

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.