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Groat vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between Groat and Maple syrup

  • Groat has more Copper, Magnesium, Phosphorus, Vitamin B3, Fiber, Iron, Vitamin B5, and Vitamin B6, while Maple syrup has more Manganese, and Vitamin B2.
  • Groat's daily need coverage for Copper is 120% higher.

The food types used in this comparison are Buckwheat and Syrups, maple.

Infographic

Groat vs Maple syrup 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.
Contains more Iron +1900%
Contains more Magnesium +1000%
Contains more Phosphorus +17250%
Contains more Potassium +117%
Contains less Sodium -91.7%
Contains more Zinc +63.3%
Contains more Copper +6011.1%
Contains more Selenium +1283.3%
Contains more Calcium +466.7%
Contains more Manganese +123.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +1900%
Contains more Magnesium +1000%
Contains more Phosphorus +17250%
Contains more Potassium +117%
Contains less Sodium -91.7%
Contains more Zinc +63.3%
Contains more Copper +6011.1%
Contains more Selenium +1283.3%
Contains more Calcium +466.7%
Contains more Manganese +123.7%

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
5
:
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +8566.7%
Contains more Vitamin B5 +3325%
Contains more Vitamin B6 +10400%
Contains more Folate +∞%
Contains more Vitamin B2 +198.8%
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%
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% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin B1 +53%
Contains more Vitamin B3 +8566.7%
Contains more Vitamin B5 +3325%
Contains more Vitamin B6 +10400%
Contains more Folate +∞%
Contains more Vitamin B2 +198.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33025%
Contains more Fats +5566.7%
Contains more Other +346.8%
Contains more Water +232.2%
Equal in Carbs - 67.04
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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +33025%
Contains more Fats +5566.7%
Contains more Other +346.8%
Contains more Water +232.2%
Equal in Carbs - 67.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +6011.8%
Contains less Saturated Fat -99.1%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +6011.8%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Maple syrup Opinion
Net carbs 61.5g 67.04g Maple syrup
Protein 13.25g 0.04g Groat
Fats 3.4g 0.06g Groat
Carbs 71.5g 67.04g Groat
Calories 343kcal 260kcal Groat
Fructose 0.52g Maple syrup
Sugar 60.46g Groat
Fiber 10g 0g Groat
Calcium 18mg 102mg Maple syrup
Iron 2.2mg 0.11mg Groat
Magnesium 231mg 21mg Groat
Phosphorus 347mg 2mg Groat
Potassium 460mg 212mg Groat
Sodium 1mg 12mg Groat
Zinc 2.4mg 1.47mg Groat
Copper 1.1mg 0.018mg Groat
Manganese 1.3mg 2.908mg Maple syrup
Selenium 8.3µg 0.6µg Groat
Vitamin B1 0.101mg 0.066mg Groat
Vitamin B2 0.425mg 1.27mg Maple syrup
Vitamin B3 7.02mg 0.081mg Groat
Vitamin B5 1.233mg 0.036mg Groat
Vitamin B6 0.21mg 0.002mg Groat
Folate 30µg 0µg Groat
Tryptophan 0.192mg Groat
Threonine 0.506mg Groat
Isoleucine 0.498mg Groat
Leucine 0.832mg Groat
Lysine 0.672mg Groat
Methionine 0.172mg Groat
Phenylalanine 0.52mg Groat
Valine 0.678mg Groat
Histidine 0.309mg Groat
Saturated Fat 0.741g 0.007g Maple syrup
Monounsaturated Fat 1.04g 0.011g Groat
Polyunsaturated fat 1.039g 0.017g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
26%
Maple syrup
Minerals Daily Need Coverage Score
109%
Groat
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.734g)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.4)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (54)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.