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  6. Mixed nuts vs. Groat

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 cover 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.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Buckwheat.

Infographic

Mixed nuts vs Groat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Groat
Groat
2
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%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +37.4%
Contains more IronIron +18.6%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +56.9%
Contains more SeleniumSelenium +308.4%
Contains more CopperCopper +21.3%
Contains less SodiumSodium -80%
~equal in Magnesium ~231mg

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Groat
Groat
1
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +116.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~7.02mg
~equal in Vitamin B5 ~1.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Groat DV% diff.
Polyunsaturated fat 14.612g 1.039g 90%
Fats 53.95g 3.4g 78%
Monounsaturated fat 28.488g 1.04g 69%
Vitamin E 7.82mg 52%
Selenium 33.9µg 8.3µg 47%
Saturated fat 8.711g 0.741g 36%
Manganese 2.04mg 1.3mg 32%
Copper 0.907mg 1.1mg 21%
Vitamin B2 0.196mg 0.425mg 18%
Carbs 21.05g 71.5g 17%
Phosphorus 456mg 347mg 16%
Protein 20.04g 13.25g 14%
Folate 83µg 30µg 13%
Calories 607kcal 343kcal 13%
Fiber 7g 10g 12%
Vitamin B6 0.352mg 0.21mg 11%
Calcium 117mg 18mg 10%
Zinc 3.36mg 2.4mg 9%
Choline 52mg 9%
Vitamin B1 0.189mg 0.101mg 7%
Vitamin K 5.7µg 5%
Iron 2.61mg 2.2mg 5%
Potassium 632mg 460mg 5%
Vitamin B3 7.709mg 7.02mg 4%
Vitamin B5 1.14mg 1.233mg 2%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 61.5g N/A
Magnesium 229mg 231mg 0%
Sugar 4.15g N/A
Sodium 5mg 1mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.192mg 0%
Threonine 0.703mg 0.506mg 0%
Isoleucine 0.826mg 0.498mg 0%
Leucine 1.656mg 0.832mg 0%
Lysine 0.782mg 0.672mg 0%
Methionine 0.283mg 0.172mg 0%
Phenylalanine 1.182mg 0.52mg 0%
Valine 1.001mg 0.678mg 0%
Histidine 0.572mg 0.309mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Groat
Groat
2
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
Contains more ProteinProtein +51.2%
Contains more FatsFats +1486.8%
Contains more OtherOther +37.1%
Contains more CarbsCarbs +239.7%
Contains more WaterWater +368.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
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
Contains more Mono. FatMonounsaturated fat +2639.2%
Contains more Poly. FatPolyunsaturated fat +1306.4%
Contains less Sat. FatSaturated fat -91.5%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.