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  6. Groat vs. Spinach raw

Groat vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between Groat and Spinach raw

  • Groat is higher in Copper, Phosphorus, Vitamin B3, Magnesium, Fiber, Vitamin B5, and Vitamin B2, yet Spinach raw is higher in Vitamin A RAE, Folate, and Vitamin C.
  • Groat covers your daily Copper needs 108% more than Spinach raw.
  • Groat contains 19 times more Vitamin B5 than Spinach raw. While Groat contains 1.233mg of Vitamin B5, Spinach raw contains only 0.065mg.

Food varieties used in this article are Buckwheat and Spinach, raw.

Infographic

Groat vs Spinach raw 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
Groat
7
:
3
Spinach raw
Spinach raw
Contains more Magnesium +192.4%
Contains more Phosphorus +608.2%
Contains less Sodium -98.7%
Contains more Zinc +352.8%
Contains more Copper +746.2%
Contains more Manganese +44.9%
Contains more Selenium +730%
Contains more Calcium +450%
Contains more Iron +23.2%
Contains more Potassium +21.3%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Magnesium +192.4%
Contains more Phosphorus +608.2%
Contains less Sodium -98.7%
Contains more Zinc +352.8%
Contains more Copper +746.2%
Contains more Manganese +44.9%
Contains more Selenium +730%
Contains more Calcium +450%
Contains more Iron +23.2%
Contains more Potassium +21.3%

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
Groat
5
:
5
Spinach raw
Spinach raw
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +124.9%
Contains more Vitamin B3 +869.6%
Contains more Vitamin B5 +1796.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +546.7%
Equal in Vitamin B6 - 0.195
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +124.9%
Contains more Vitamin B3 +869.6%
Contains more Vitamin B5 +1796.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +546.7%
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Spinach raw
Spinach raw
Contains more Protein +363.3%
Contains more Fats +771.8%
Contains more Carbs +1869.7%
Contains more Other +22.1%
Contains more Water +837.4%
Groat
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +363.3%
Contains more Fats +771.8%
Contains more Carbs +1869.7%
Contains more Other +22.1%
Contains more Water +837.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +529.7%
Contains less Saturated Fat -91.5%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +529.7%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Spinach raw Opinion
Net carbs 61.5g 1.43g Groat
Protein 13.25g 2.86g Groat
Fats 3.4g 0.39g Groat
Carbs 71.5g 3.63g Groat
Calories 343kcal 23kcal Groat
Fructose 0.15g Spinach raw
Sugar 0.42g Groat
Fiber 10g 2.2g Groat
Calcium 18mg 99mg Spinach raw
Iron 2.2mg 2.71mg Spinach raw
Magnesium 231mg 79mg Groat
Phosphorus 347mg 49mg Groat
Potassium 460mg 558mg Spinach raw
Sodium 1mg 79mg Groat
Zinc 2.4mg 0.53mg Groat
Copper 1.1mg 0.13mg Groat
Manganese 1.3mg 0.897mg Groat
Selenium 8.3µg 1µg Groat
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.101mg 0.078mg Groat
Vitamin B2 0.425mg 0.189mg Groat
Vitamin B3 7.02mg 0.724mg Groat
Vitamin B5 1.233mg 0.065mg Groat
Vitamin B6 0.21mg 0.195mg Groat
Folate 30µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.192mg 0.039mg Groat
Threonine 0.506mg 0.122mg Groat
Isoleucine 0.498mg 0.147mg Groat
Leucine 0.832mg 0.223mg Groat
Lysine 0.672mg 0.174mg Groat
Methionine 0.172mg 0.053mg Groat
Phenylalanine 0.52mg 0.129mg Groat
Valine 0.678mg 0.161mg Groat
Histidine 0.309mg 0.064mg Groat
Saturated Fat 0.741g 0.063g Spinach raw
Monounsaturated Fat 1.04g 0.01g Groat
Polyunsaturated fat 1.039g 0.165g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Groat
181%
Spinach raw
Minerals Daily Need Coverage Score
109%
Groat
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.678g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 78mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.