Groat vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between groat and walnut
- Groat has more vitamin B3, vitamin B2, magnesium, and vitamin B5; however, walnut is higher in manganese, copper, vitamin B6, vitamin B1, and folate.
- Walnut covers your daily need for manganese, 92% more than groat.
- Groat has 6 times more vitamin B3 than walnut. While groat has 7.02mg of vitamin B3, walnut has only 1.125mg.
- Groat has less saturated fat.
- The glycemic index of groat is higher.
These are the specific foods used in this comparison Buckwheat and Nuts, walnuts, english.
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.
| Contains more MagnesiumMagnesium | +46.2% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +69.4% |
| Contains more CalciumCalcium | +444.4% |
| Contains more IronIron | +32.3% |
| Contains more CopperCopper | +44.2% |
| Contains more ZincZinc | +28.8% |
| Contains more ManganeseManganese | +162.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +183.3% |
| Contains more Vitamin B3Vitamin B3 | +524% |
| Contains more Vitamin B5Vitamin B5 | +116.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +237.6% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
| Contains more FolateFolate | +226.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.039g | 47.174g | 308% |
| Fats | 3.4g | 65.21g | 95% |
| Manganese | 1.3mg | 3.414mg | 92% |
| Copper | 1.1mg | 1.586mg | 54% |
| Vitamin B3 | 7.02mg | 1.125mg | 37% |
| Vitamin B6 | 0.21mg | 0.537mg | 25% |
| Saturated fat | 0.741g | 6.126g | 24% |
| Vitamin B2 | 0.425mg | 0.15mg | 21% |
| Vitamin B1 | 0.101mg | 0.341mg | 20% |
| Monounsaturated fat | 1.04g | 8.933g | 20% |
| Carbs | 71.5g | 13.71g | 19% |
| Magnesium | 231mg | 158mg | 17% |
| Folate | 30µg | 98µg | 17% |
| Calories | 343kcal | 654kcal | 16% |
| Vitamin B5 | 1.233mg | 0.57mg | 13% |
| Fiber | 10g | 6.7g | 13% |
| Iron | 2.2mg | 2.91mg | 9% |
| Calcium | 18mg | 98mg | 8% |
| Choline | 39.2mg | 7% | |
| Zinc | 2.4mg | 3.09mg | 6% |
| Selenium | 8.3µg | 4.9µg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Protein | 13.25g | 15.23g | 4% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0mg | 1.3mg | 1% |
| Potassium | 460mg | 441mg | 1% |
| Net carbs | 61.5g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Phosphorus | 347mg | 346mg | 0% |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.192mg | 0.17mg | 0% |
| Threonine | 0.506mg | 0.596mg | 0% |
| Isoleucine | 0.498mg | 0.625mg | 0% |
| Leucine | 0.832mg | 1.17mg | 0% |
| Lysine | 0.672mg | 0.424mg | 0% |
| Methionine | 0.172mg | 0.236mg | 0% |
| Phenylalanine | 0.52mg | 0.711mg | 0% |
| Valine | 0.678mg | 0.753mg | 0% |
| Histidine | 0.309mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +421.5% |
| Contains more WaterWater | +139.6% |
| Contains more OtherOther | +18% |
| Contains more ProteinProtein | +14.9% |
| Contains more FatsFats | +1817.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +758.9% |
| Contains more Poly. FatPolyunsaturated fat | +4440.3% |
