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  6. Groat vs. Sweet potato

Groat vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between Groat and Sweet potato

  • Groat is higher in Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, and Zinc, yet Sweet potato is higher in Vitamin A RAE.
  • Groat covers your daily Copper needs 105% more than Sweet potato.
  • Groat contains 13 times more Vitamin B3 than Sweet potato. While Groat contains 7.02mg of Vitamin B3, Sweet potato contains only 0.557mg.

Food varieties used in this article are Buckwheat and Sweet potato, raw, unprepared.

Infographic

Groat vs Sweet potato 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
9
:
1
Sweet potato
Sweet potato
Contains more Iron +260.7%
Contains more Magnesium +824%
Contains more Phosphorus +638.3%
Contains more Potassium +36.5%
Contains less Sodium -98.2%
Contains more Zinc +700%
Contains more Copper +628.5%
Contains more Manganese +403.9%
Contains more Selenium +1283.3%
Contains more Calcium +66.7%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +260.7%
Contains more Magnesium +824%
Contains more Phosphorus +638.3%
Contains more Potassium +36.5%
Contains less Sodium -98.2%
Contains more Zinc +700%
Contains more Copper +628.5%
Contains more Manganese +403.9%
Contains more Selenium +1283.3%
Contains more Calcium +66.7%

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
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +596.7%
Contains more Vitamin B3 +1160.3%
Contains more Vitamin B5 +54.1%
Contains more Folate +172.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.209
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +596.7%
Contains more Vitamin B3 +1160.3%
Contains more Vitamin B5 +54.1%
Contains more Folate +172.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Sweet potato
Sweet potato
Contains more Protein +743.9%
Contains more Fats +6700%
Contains more Carbs +255.4%
Contains more Other +114.3%
Contains more Water +692.6%
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +743.9%
Contains more Fats +6700%
Contains more Carbs +255.4%
Contains more Other +114.3%
Contains more Water +692.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +103900%
Contains more Polyunsaturated fat +7321.4%
Contains less Saturated Fat -97.6%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +103900%
Contains more Polyunsaturated fat +7321.4%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Sweet potato Opinion
Net carbs 61.5g 17.12g Groat
Protein 13.25g 1.57g Groat
Fats 3.4g 0.05g Groat
Carbs 71.5g 20.12g Groat
Calories 343kcal 86kcal Groat
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Groat
Fiber 10g 3g Groat
Calcium 18mg 30mg Sweet potato
Iron 2.2mg 0.61mg Groat
Magnesium 231mg 25mg Groat
Phosphorus 347mg 47mg Groat
Potassium 460mg 337mg Groat
Sodium 1mg 55mg Groat
Zinc 2.4mg 0.3mg Groat
Copper 1.1mg 0.151mg Groat
Manganese 1.3mg 0.258mg Groat
Selenium 8.3µg 0.6µg Groat
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.101mg 0.078mg Groat
Vitamin B2 0.425mg 0.061mg Groat
Vitamin B3 7.02mg 0.557mg Groat
Vitamin B5 1.233mg 0.8mg Groat
Vitamin B6 0.21mg 0.209mg Groat
Folate 30µg 11µg Groat
Vitamin K 1.8µg Sweet potato
Tryptophan 0.192mg 0.031mg Groat
Threonine 0.506mg 0.083mg Groat
Isoleucine 0.498mg 0.055mg Groat
Leucine 0.832mg 0.092mg Groat
Lysine 0.672mg 0.066mg Groat
Methionine 0.172mg 0.029mg Groat
Phenylalanine 0.52mg 0.089mg Groat
Valine 0.678mg 0.086mg Groat
Histidine 0.309mg 0.031mg Groat
Saturated Fat 0.741g 0.018g Sweet potato
Monounsaturated Fat 1.04g 0.001g Groat
Polyunsaturated fat 1.039g 0.014g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Sweet potato
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
85%
Sweet potato
Minerals Daily Need Coverage Score
109%
Groat
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.723g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.4)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.