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Groat vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between groat and tomato paste

  • Groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B5, and vitamin B2, yet tomato paste is richer in vitamin A and vitamin C.
  • Daily need coverage for copper for groat is 82% higher.
  • Groat contains 9 times more vitamin B5 than tomato paste. Groat contains 1.233mg of vitamin B5, while tomato paste contains 0.142mg.

Food types used in this article are Buckwheat and Tomato products, canned, paste, without salt added.

Infographic

Groat vs Tomato paste 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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +450%
Contains more CopperCopper +201.4%
Contains more ZincZinc +281%
Contains more PhosphorusPhosphorus +318.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +330.5%
Contains more SeleniumSelenium +56.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +120.4%
Contains more IronIron +35.5%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +68.3%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +128.2%
Contains more Vitamin B5Vitamin B5 +768.3%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +206.7%
Contains more FatsFats +623.4%
Contains more CarbsCarbs +278.1%
Contains more WaterWater +653.8%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +1452.2%
Contains more Poly. FatPolyunsaturated fat +549.4%
Contains less Sat. FatSaturated fat -86.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Tomato paste
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 Tomato paste DV% diff.
Copper 1.1mg 0.365mg 82%
Magnesium 231mg 42mg 45%
Manganese 1.3mg 0.302mg 43%
Phosphorus 347mg 83mg 38%
Vitamin E 4.3mg 29%
Vitamin B3 7.02mg 3.076mg 25%
Vitamin C 0mg 21.9mg 24%
Fiber 10g 4.1g 24%
Vitamin B5 1.233mg 0.142mg 22%
Vitamin B2 0.425mg 0.153mg 21%
Protein 13.25g 4.32g 18%
Carbs 71.5g 18.91g 18%
Potassium 460mg 1014mg 16%
Zinc 2.4mg 0.63mg 16%
Calories 343kcal 82kcal 13%
Vitamin K 11.4µg 10%
Iron 2.2mg 2.98mg 10%
Vitamin A 0µg 76µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Polyunsaturated fat 1.039g 0.16g 6%
Folate 30µg 12µg 5%
Fats 3.4g 0.47g 5%
Selenium 8.3µg 5.3µg 5%
Vitamin B1 0.101mg 0.06mg 3%
Saturated fat 0.741g 0.1g 3%
Sodium 1mg 59mg 3%
Monounsaturated fat 1.04g 0.067g 2%
Calcium 18mg 36mg 2%
Net carbs 61.5g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B6 0.21mg 0.216mg 0%
Tryptophan 0.192mg 0.031mg 0%
Threonine 0.506mg 0.133mg 0%
Isoleucine 0.498mg 0.089mg 0%
Leucine 0.832mg 0.124mg 0%
Lysine 0.672mg 0.134mg 0%
Methionine 0.172mg 0.027mg 0%
Phenylalanine 0.52mg 0.13mg 0%
Valine 0.678mg 0.088mg 0%
Histidine 0.309mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
Groat
31%
Tomato paste
Minerals Daily Need Coverage Score
109%
Groat
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.641g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 58mg)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.