Mixed nuts vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between Mixed nuts and Groat
- Mixed nuts are higher in Selenium, Manganese, Phosphorus, Folate, Vitamin B6, and Calcium, yet Groat is higher in Copper, Vitamin B2, and Fiber.
- Mixed nuts covers your daily Selenium needs 47% more than Groat.
- Mixed nuts contain 12 times more Saturated Fat than Groat. While Mixed nuts contain 8.711g of Saturated Fat, Groat contains only 0.741g.
Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Buckwheat.
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
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Calcium
+550%
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Iron
+18.6%
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Phosphorus
+31.4%
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Potassium
+37.4%
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Zinc
+40%
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Manganese
+56.9%
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Selenium
+308.4%
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Sodium
-80%
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Copper
+21.3%
Equal in Magnesium - 231
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Calcium
+550%
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Iron
+18.6%
Contains
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Phosphorus
+31.4%
Contains
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Potassium
+37.4%
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Zinc
+40%
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Manganese
+56.9%
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Selenium
+308.4%
Contains
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Sodium
-80%
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Copper
+21.3%
Equal in Magnesium - 231
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+87.1%
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Vitamin B6
+67.6%
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Folate
+176.7%
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Vitamin B2
+116.8%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B5 - 1.233
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+87.1%
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Vitamin B6
+67.6%
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Folate
+176.7%
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Vitamin B2
+116.8%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B5 - 1.233
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+51.2%
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Fats
+1486.8%
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Other
+37.1%
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Carbs
+239.7%
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Water
+368.8%
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Contains
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Protein
+51.2%
Contains
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Fats
+1486.8%
Contains
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Other
+37.1%
Contains
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Carbs
+239.7%
Contains
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Water
+368.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2639.2%
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Polyunsaturated fat
+1306.4%
Contains
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Saturated Fat
-91.5%
Saturated Fat:
8.711 g
Monounsaturated Fat:
28.488 g
Polyunsaturated fat:
14.612 g
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Contains
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Monounsaturated Fat
+2639.2%
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Polyunsaturated fat
+1306.4%
Contains
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Saturated Fat
-91.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.05g | 61.5g |
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| Protein | 20.04g | 13.25g |
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| Fats | 53.95g | 3.4g |
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| Carbs | 21.05g | 71.5g |
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| Calories | 607kcal | 343kcal |
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| Starch | 4.2g |
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| Sugar | 4.15g |
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| Fiber | 7g | 10g |
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| Calcium | 117mg | 18mg |
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| Iron | 2.61mg | 2.2mg |
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| Magnesium | 229mg | 231mg |
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| Phosphorus | 456mg | 347mg |
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| Potassium | 632mg | 460mg |
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| Sodium | 5mg | 1mg |
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| Zinc | 3.36mg | 2.4mg |
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| Copper | 0.907mg | 1.1mg |
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| Manganese | 2.04mg | 1.3mg |
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| Selenium | 33.9µg | 8.3µg |
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| Vitamin A | 3IU | 0IU |
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| Vitamin E | 7.82mg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.189mg | 0.101mg |
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| Vitamin B2 | 0.196mg | 0.425mg |
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| Vitamin B3 | 7.709mg | 7.02mg |
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| Vitamin B5 | 1.14mg | 1.233mg |
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| Vitamin B6 | 0.352mg | 0.21mg |
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| Folate | 83µg | 30µg |
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| Vitamin K | 5.7µg |
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| Tryptophan | 0.22mg | 0.192mg |
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| Threonine | 0.703mg | 0.506mg |
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| Isoleucine | 0.826mg | 0.498mg |
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| Leucine | 1.656mg | 0.832mg |
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| Lysine | 0.782mg | 0.672mg |
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| Methionine | 0.283mg | 0.172mg |
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| Phenylalanine | 1.182mg | 0.52mg |
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| Valine | 1.001mg | 0.678mg |
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| Histidine | 0.572mg | 0.309mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 8.711g | 0.741g |
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| Omega-3 - EPA | 0.005g | 0g |
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| Monounsaturated Fat | 28.488g | 1.04g |
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| Polyunsaturated fat | 14.612g | 1.039g |
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| Omega-6 - Eicosadienoic acid | 0.013g |
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| Omega-6 - Linoleic acid | 14.455g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
52%
33%
Minerals Daily Need Coverage Score
139%
109%
Comparison summary
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 7.97g)
Which food is cheaper?
Groat is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)