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  6. Groat vs. Watermelon

Groat vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between groat and watermelon

  • Groat is richer than watermelon in copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, zinc, and vitamin B5.
  • Daily need coverage for copper for groat is 118% higher.
  • Groat contains 39 times more vitamin B3 than watermelon. Groat contains 7.02mg of vitamin B3, while watermelon contains 0.178mg.
  • Groat has a lower glycemic index than watermelon.

Food types used in this article are Buckwheat and Watermelon, raw.

Infographic

Groat vs Watermelon 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
9
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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +2210%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +310.7%
Contains more IronIron +816.7%
Contains more CopperCopper +2519%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +3054.5%
Contains more ManganeseManganese +3321.1%
Contains more SeleniumSelenium +1975%
~equal in Sodium ~1mg

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
6
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin B1Vitamin B1 +206.1%
Contains more Vitamin B2Vitamin B2 +1923.8%
Contains more Vitamin B3Vitamin B3 +3843.8%
Contains more Vitamin B5Vitamin B5 +457.9%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Watermelon DV% diff.
Copper 1.1mg 0.042mg 118%
Manganese 1.3mg 0.038mg 55%
Magnesium 231mg 10mg 53%
Phosphorus 347mg 11mg 48%
Vitamin B3 7.02mg 0.178mg 43%
Fiber 10g 0.4g 38%
Vitamin B2 0.425mg 0.021mg 31%
Protein 13.25g 0.61g 25%
Iron 2.2mg 0.24mg 25%
Zinc 2.4mg 0.1mg 21%
Carbs 71.5g 7.55g 21%
Vitamin B5 1.233mg 0.221mg 20%
Calories 343kcal 30kcal 16%
Selenium 8.3µg 0.4µg 14%
Vitamin B6 0.21mg 0.045mg 13%
Potassium 460mg 112mg 10%
Vitamin C 0mg 8.1mg 9%
Folate 30µg 3µg 7%
Polyunsaturated fat 1.039g 0.05g 7%
Vitamin B1 0.101mg 0.033mg 6%
Fats 3.4g 0.15g 5%
Fructose 3.36g 4%
Saturated fat 0.741g 0.016g 3%
Vitamin A 0µg 28µg 3%
Monounsaturated fat 1.04g 0.037g 3%
Calcium 18mg 7mg 1%
Choline 4.1mg 1%
Net carbs 61.5g 7.15g N/A
Sugar 6.2g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.192mg 0.007mg 0%
Threonine 0.506mg 0.027mg 0%
Isoleucine 0.498mg 0.019mg 0%
Leucine 0.832mg 0.018mg 0%
Lysine 0.672mg 0.062mg 0%
Methionine 0.172mg 0.006mg 0%
Phenylalanine 0.52mg 0.015mg 0%
Valine 0.678mg 0.016mg 0%
Histidine 0.309mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +2072.1%
Contains more FatsFats +2166.7%
Contains more CarbsCarbs +847%
Contains more OtherOther +775%
Contains more WaterWater +837.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +2710.8%
Contains more Poly. FatPolyunsaturated fat +1978%
Contains less Sat. FatSaturated fat -97.8%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.