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Groat vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on the differences between groat and veggie burgers

  • Groat is higher in copper, magnesium, vitamin B3, fiber, and phosphorus, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, and folate.
  • Veggie burgers cover your daily vitamin B1 needs 213% more than groat.
  • Groat contains 6 times more copper than veggie burgers. While groat contains 1.1mg of copper, veggie burgers contain only 0.2mg.
  • The amount of sodium in groat is lower.

Food varieties used in this article are Buckwheat and Veggie burgers or soyburgers, unprepared.

Infographic

Groat vs Veggie burger 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
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +312.5%
Contains more PotassiumPotassium +38.1%
Contains more CopperCopper +450%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +68.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +36.7%
Contains more CalciumCalcium +655.6%
Contains more SeleniumSelenium +172.3%
~equal in Iron ~2.41mg

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
3
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +326.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2524.8%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +313.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Groat Veggie burger DV% diff.
Vitamin B1 0.101mg 2.651mg 213%
Copper 1.1mg 0.2mg 100%
Vitamin B12 0µg 2.01µg 84%
Magnesium 231mg 56mg 42%
Selenium 8.3µg 22.6µg 26%
Sodium 1mg 569mg 25%
Folate 30µg 124µg 24%
Phosphorus 347mg 206mg 20%
Vitamin B3 7.02mg 3.753mg 20%
Fiber 10g 4.9g 20%
Vitamin B5 1.233mg 0.289mg 19%
Carbs 71.5g 14.27g 19%
Manganese 1.3mg 0.951mg 15%
Vitamin B2 0.425mg 0.244mg 14%
Calcium 18mg 136mg 12%
Zinc 2.4mg 1.26mg 10%
Calories 343kcal 177kcal 8%
Polyunsaturated fat 1.039g 2.023g 7%
Vitamin B6 0.21mg 0.303mg 7%
Protein 13.25g 15.7g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin K 4.2µg 4%
Potassium 460mg 333mg 4%
Choline 19.4mg 4%
Fats 3.4g 6.3g 4%
Saturated fat 0.741g 1.44g 3%
Iron 2.2mg 2.41mg 3%
Monounsaturated fat 1.04g 1.778g 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.23mg 2%
Net carbs 61.5g 9.37g N/A
Sugar 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.192mg 0.162mg 0%
Threonine 0.506mg 0.605mg 0%
Isoleucine 0.498mg 0.78mg 0%
Leucine 0.832mg 1.399mg 0%
Lysine 0.672mg 1.004mg 0%
Methionine 0.172mg 0.291mg 0%
Phenylalanine 0.52mg 0.885mg 0%
Valine 0.678mg 0.89mg 0%
Histidine 0.309mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +401.1%
Contains more ProteinProtein +18.5%
Contains more FatsFats +85.3%
Contains more WaterWater +527.8%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +71%
Contains more Poly. FatPolyunsaturated fat +94.7%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.