Groat vs. Raspberry — In-Depth Nutrition Comparison
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Significant differences between groat and raspberries
- Groat has more copper, magnesium, phosphorus, vitamin B3, vitamin B2, manganese, iron, vitamin B5, and zinc; however, raspberries are richer in vitamin C.
- Groat covers your daily copper needs 112% more than raspberries.
- Raspberries have 12 times less phosphorus than groat. Groat has 347mg of phosphorus, while raspberries have 29mg.
- Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of raspberries is 26.
Specific food types used in this comparison are Buckwheat and Raspberries, 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 | +950% |
| Contains more PotassiumPotassium | +204.6% |
| Contains more IronIron | +218.8% |
| Contains more CopperCopper | +1122.2% |
| Contains more ZincZinc | +471.4% |
| Contains more PhosphorusPhosphorus | +1096.6% |
| Contains more ManganeseManganese | +94% |
| Contains more SeleniumSelenium | +4050% |
| Contains more CalciumCalcium | +38.9% |
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 B1Vitamin B1 | +215.6% |
| Contains more Vitamin B2Vitamin B2 | +1018.4% |
| Contains more Vitamin B3Vitamin B3 | +1073.9% |
| Contains more Vitamin B5Vitamin B5 | +274.8% |
| Contains more Vitamin B6Vitamin B6 | +281.8% |
| Contains more FolateFolate | +42.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.09mg | 112% |
| Magnesium | 231mg | 22mg | 50% |
| Phosphorus | 347mg | 29mg | 45% |
| Vitamin B3 | 7.02mg | 0.598mg | 40% |
| Vitamin B2 | 0.425mg | 0.038mg | 30% |
| Vitamin C | 0mg | 26.2mg | 29% |
| Manganese | 1.3mg | 0.67mg | 27% |
| Protein | 13.25g | 1.2g | 24% |
| Carbs | 71.5g | 11.94g | 20% |
| Iron | 2.2mg | 0.69mg | 19% |
| Vitamin B5 | 1.233mg | 0.329mg | 18% |
| Zinc | 2.4mg | 0.42mg | 18% |
| Calories | 343kcal | 52kcal | 15% |
| Selenium | 8.3µg | 0.2µg | 15% |
| Fiber | 10g | 6.5g | 14% |
| Vitamin B6 | 0.21mg | 0.055mg | 12% |
| Potassium | 460mg | 151mg | 9% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin B1 | 0.101mg | 0.032mg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Fats | 3.4g | 0.65g | 4% |
| Polyunsaturated fat | 1.039g | 0.375g | 4% |
| Saturated fat | 0.741g | 0.019g | 3% |
| Fructose | 2.35g | 3% | |
| Monounsaturated fat | 1.04g | 0.064g | 2% |
| Folate | 30µg | 21µg | 2% |
| Choline | 12.3mg | 2% | |
| Calcium | 18mg | 25mg | 1% |
| Net carbs | 61.5g | 5.44g | N/A |
| Sugar | 4.42g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1004.2% |
| Contains more FatsFats | +423.1% |
| Contains more CarbsCarbs | +498.8% |
| Contains more OtherOther | +356.5% |
| Contains more WaterWater | +779.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1525% |
| Contains more Poly. FatPolyunsaturated fat | +177.1% |
| Contains less Sat. FatSaturated fat | -97.4% |
