Nutmeg vs. Groat — In-Depth Nutrition Comparison
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Summary of differences between nutmeg and groat
- Nutmeg has more manganese, fiber, vitamin B1, calcium, and folate; however, groat is higher in vitamin B3, vitamin B2, phosphorus, and selenium.
- Nutmeg covers your daily need for saturated fat, 126% more than groat.
- Nutmeg has 10 times more calcium than groat. While nutmeg has 184mg of calcium, groat has only 18mg.
- Groat has less saturated fat.
- The glycemic index of groat is higher.
These are the specific foods used in this comparison Spices, nutmeg, ground 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 more CalciumCalcium | +922.2% |
| Contains more IronIron | +38.2% |
| Contains more ManganeseManganese | +123.1% |
| Contains more MagnesiumMagnesium | +26.2% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more ZincZinc | +11.6% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +418.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +242.6% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +645.6% |
| Contains more Vitamin B3Vitamin B3 | +440.4% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.741g | 115% |
| Manganese | 2.9mg | 1.3mg | 70% |
| Fats | 36.31g | 3.4g | 51% |
| Fiber | 20.8g | 10g | 43% |
| Vitamin B3 | 1.299mg | 7.02mg | 36% |
| Vitamin B2 | 0.057mg | 0.425mg | 28% |
| Vitamin B5 | 1.233mg | 25% | |
| Vitamin B1 | 0.346mg | 0.101mg | 20% |
| Phosphorus | 213mg | 347mg | 19% |
| Calcium | 184mg | 18mg | 17% |
| Protein | 5.84g | 13.25g | 15% |
| Folate | 76µg | 30µg | 12% |
| Selenium | 1.6µg | 8.3µg | 12% |
| Magnesium | 183mg | 231mg | 11% |
| Iron | 3.04mg | 2.2mg | 11% |
| Calories | 525kcal | 343kcal | 9% |
| Copper | 1.027mg | 1.1mg | 8% |
| Carbs | 49.29g | 71.5g | 7% |
| Monounsaturated fat | 3.22g | 1.04g | 5% |
| Polyunsaturated fat | 0.35g | 1.039g | 5% |
| Vitamin B6 | 0.16mg | 0.21mg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Potassium | 350mg | 460mg | 3% |
| Zinc | 2.15mg | 2.4mg | 2% |
| Choline | 8.8mg | 2% | |
| Sodium | 16mg | 1mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 28.49g | 61.5g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +967.9% |
| Contains more ProteinProtein | +126.9% |
| Contains more CarbsCarbs | +45.1% |
| Contains more WaterWater | +56.5% |
~equal in
Other
~2.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +209.6% |
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Poly. FatPolyunsaturated fat | +196.9% |
