Groat vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between groat and roe
- Groat is higher in copper, manganese, magnesium, fiber, and vitamin B3, yet roe is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
- Roe covers your daily vitamin B12 needs 481% more than groat.
- The glycemic index of roe is lower.
Food varieties used in this article are Buckwheat and Fish, roe, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +788.5% |
| Contains more PotassiumPotassium | +62.5% |
| Contains more IronIron | +185.7% |
| Contains more CopperCopper | +759.4% |
| Contains more ZincZinc | +87.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +9900% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains more SeleniumSelenium | +522.9% |
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 B3Vitamin B3 | +220.3% |
| Contains more Vitamin B6Vitamin B6 | +13.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +174.3% |
| Contains more Vitamin B2Vitamin B2 | +123.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +206.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Copper | 1.1mg | 0.128mg | 108% |
| Selenium | 8.3µg | 51.7µg | 79% |
| Manganese | 1.3mg | 0.013mg | 56% |
| Magnesium | 231mg | 26mg | 49% |
| Fiber | 10g | 0g | 40% |
| Vitamin B2 | 0.425mg | 0.949mg | 40% |
| Protein | 13.25g | 28.62g | 31% |
| Vitamin B3 | 7.02mg | 2.192mg | 30% |
| Phosphorus | 347mg | 515mg | 24% |
| Carbs | 71.5g | 1.92g | 23% |
| Iron | 2.2mg | 0.77mg | 18% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Folate | 30µg | 92µg | 16% |
| Polyunsaturated fat | 1.039g | 3.404g | 16% |
| Vitamin B1 | 0.101mg | 0.277mg | 15% |
| Zinc | 2.4mg | 1.28mg | 10% |
| Vitamin A | 0µg | 91µg | 10% |
| Calories | 343kcal | 204kcal | 7% |
| Fats | 3.4g | 8.23g | 7% |
| Sodium | 1mg | 117mg | 5% |
| Potassium | 460mg | 283mg | 5% |
| Saturated fat | 0.741g | 1.866g | 5% |
| Monounsaturated fat | 1.04g | 2.129g | 3% |
| Vitamin B5 | 1.233mg | 1.154mg | 2% |
| Vitamin B6 | 0.21mg | 0.185mg | 2% |
| Calcium | 18mg | 28mg | 1% |
| Net carbs | 61.5g | 1.92g | N/A |
| Tryptophan | 0.192mg | 0.375mg | 0% |
| Threonine | 0.506mg | 1.305mg | 0% |
| Isoleucine | 0.498mg | 1.465mg | 0% |
| Leucine | 0.832mg | 2.509mg | 0% |
| Lysine | 0.672mg | 2.179mg | 0% |
| Methionine | 0.172mg | 0.71mg | 0% |
| Phenylalanine | 0.52mg | 1.401mg | 0% |
| Valine | 0.678mg | 1.676mg | 0% |
| Histidine | 0.309mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3624% |
| Contains more ProteinProtein | +116% |
| Contains more FatsFats | +142.1% |
| Contains more WaterWater | +501.3% |
| Contains more OtherOther | +23.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.3% |
| Contains more Mono. FatMonounsaturated fat | +104.7% |
| Contains more Poly. FatPolyunsaturated fat | +227.6% |
