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  6. Mustard vs. Groat

Mustard vs. Groat — In-Depth Nutrition Comparison

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The main differences between mustard and groat

  • Mustard is richer in selenium, yet groat is richer in copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, fiber, and vitamin B5.
  • Daily need coverage for copper for groat is 114% higher.
  • Mustard contains 1104 times more sodium than groat. Mustard contains 1104mg of sodium, while groat contains 1mg.
  • Mustard has a lower glycemic index than groat.

Food types used in this article are Mustard, prepared, yellow and Buckwheat.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Groat
Groat
8
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 +250%
Contains more SeleniumSelenium +303.6%
Contains more MagnesiumMagnesium +381.3%
Contains more PotassiumPotassium +202.6%
Contains more IronIron +36.6%
Contains more CopperCopper +1386.5%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +221.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +208.1%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Groat
Groat
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +75.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +507.1%
Contains more Vitamin B3Vitamin B3 +1142.5%
Contains more Vitamin B5Vitamin B5 +385.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Groat DV% diff.
Copper 0.074mg 1.1mg 114%
Sodium 1104mg 1mg 48%
Selenium 33.5µg 8.3µg 46%
Magnesium 48mg 231mg 44%
Vitamin B3 0.565mg 7.02mg 40%
Manganese 0.422mg 1.3mg 38%
Phosphorus 108mg 347mg 34%
Vitamin B2 0.07mg 0.425mg 27%
Fiber 4g 10g 24%
Carbs 5.83g 71.5g 22%
Vitamin B5 0.254mg 1.233mg 20%
Protein 3.74g 13.25g 19%
Zinc 0.64mg 2.4mg 16%
Calories 60kcal 343kcal 14%
Vitamin B6 0.07mg 0.21mg 11%
Potassium 152mg 460mg 9%
Iron 1.61mg 2.2mg 7%
Vitamin B1 0.177mg 0.101mg 6%
Folate 7µg 30µg 6%
Calcium 63mg 18mg 5%
Choline 22.4mg 4%
Monounsaturated fat 2.182g 1.04g 3%
Saturated fat 0.214g 0.741g 2%
Vitamin E 0.36mg 2%
Polyunsaturated fat 0.774g 1.039g 2%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 1%
Fats 3.34g 3.4g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 61.5g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.192mg 0%
Threonine 0.167mg 0.506mg 0%
Isoleucine 0.146mg 0.498mg 0%
Leucine 0.292mg 0.832mg 0%
Lysine 0.264mg 0.672mg 0%
Methionine 0.076mg 0.172mg 0%
Phenylalanine 0.161mg 0.52mg 0%
Valine 0.189mg 0.678mg 0%
Histidine 0.119mg 0.309mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Groat
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
Contains more WaterWater +758.7%
Contains more OtherOther +60.5%
Contains more ProteinProtein +254.3%
Contains more CarbsCarbs +1126.4%
~equal in Fats ~3.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +109.8%
Contains more Poly. FatPolyunsaturated fat +34.2%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.