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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 of 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.

These are the specific foods used in this comparison Buckwheat and Nuts, walnuts, english.

Infographic

Groat vs Walnut 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
3
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%
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
~equal in Potassium ~441mg
~equal in Phosphorus ~346mg

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
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%
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
~equal in Vitamin D ~0µg
~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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -87.9%
Contains more Mono. FatMonounsaturated Fat +758.9%
Contains more Poly. FatPolyunsaturated fat +4440.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Walnut Opinion
Calories 343kcal 654kcal Walnut
Protein 13.25g 15.23g Walnut
Fats 3.4g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 61.5g 7.01g Groat
Carbs 71.5g 13.71g Groat
Magnesium 231mg 158mg Groat
Calcium 18mg 98mg Walnut
Potassium 460mg 441mg Groat
Iron 2.2mg 2.91mg Walnut
Sugar 2.61g Groat
Fiber 10g 6.7g Groat
Copper 1.1mg 1.586mg Walnut
Zinc 2.4mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 347mg 346mg Groat
Sodium 1mg 2mg Groat
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Manganese 1.3mg 3.414mg Walnut
Selenium 8.3µg 4.9µg Groat
Vitamin B1 0.101mg 0.341mg Walnut
Vitamin B2 0.425mg 0.15mg Groat
Vitamin B3 7.02mg 1.125mg Groat
Vitamin B5 1.233mg 0.57mg Groat
Vitamin B6 0.21mg 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 30µg 98µg Walnut
Choline 39.2mg Walnut
Saturated Fat 0.741g 6.126g Groat
Monounsaturated Fat 1.04g 8.933g Walnut
Polyunsaturated fat 1.039g 47.174g Walnut
Tryptophan 0.192mg 0.17mg Groat
Threonine 0.506mg 0.596mg Walnut
Isoleucine 0.498mg 0.625mg Walnut
Leucine 0.832mg 1.17mg Walnut
Lysine 0.672mg 0.424mg Groat
Methionine 0.172mg 0.236mg Walnut
Phenylalanine 0.52mg 0.711mg Walnut
Valine 0.678mg 0.753mg Walnut
Histidine 0.309mg 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
109%
Groat
152%
Walnut

Comparison summary

Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 5.385g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $2.4)
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.