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Hazelnut vs. Groat — In-Depth Nutrition Comparison

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How are Hazelnut and Groat different?

  • Hazelnut is richer in Manganese, Copper, Vitamin B1, Iron, Vitamin B6, and Folate, while Groat is higher in Vitamin B3, Vitamin B2, and Magnesium.
  • Hazelnut covers your daily need of Manganese 212% more than Groat.
  • Hazelnut contains 6 times more Vitamin B1 than Groat. Hazelnut contains 0.643mg of Vitamin B1, while Groat contains 0.101mg.
  • Groat is lower in Saturated Fat.

Nuts, hazelnuts or filberts and Buckwheat types were used in this article.

Infographic

Hazelnut vs Groat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Groat
3
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 +533.3%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +113.6%
Contains more CopperCopper +56.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +375%
Contains more MagnesiumMagnesium +41.7%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +245.8%
~equal in Zinc ~2.4mg

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Groat
3
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 E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +536.6%
Contains more Vitamin B6Vitamin B6 +168.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +276.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +276.1%
Contains more Vitamin B3Vitamin B3 +290%
Contains more Vitamin B5Vitamin B5 +34.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 +12.8%
Contains more FatsFats +1686.8%
Contains more CarbsCarbs +328.1%
Contains more WaterWater +83.6%
~equal in Other ~2.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
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 +4289.6%
Contains more Poly. FatPolyunsaturated fat +662.3%
Contains less Sat. FatSaturated Fat -83.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Groat
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Groat Opinion
Calories 628kcal 343kcal Hazelnut
Protein 14.95g 13.25g Hazelnut
Fats 60.75g 3.4g Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Net carbs 7g 61.5g Groat
Carbs 16.7g 71.5g Groat
Magnesium 163mg 231mg Groat
Calcium 114mg 18mg Hazelnut
Potassium 680mg 460mg Hazelnut
Iron 4.7mg 2.2mg Hazelnut
Sugar 4.34g Groat
Fiber 9.7g 10g Groat
Copper 1.725mg 1.1mg Hazelnut
Zinc 2.45mg 2.4mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 347mg Groat
Sodium 0mg 1mg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 1.3mg Hazelnut
Selenium 2.4µg 8.3µg Groat
Vitamin B1 0.643mg 0.101mg Hazelnut
Vitamin B2 0.113mg 0.425mg Groat
Vitamin B3 1.8mg 7.02mg Groat
Vitamin B5 0.918mg 1.233mg Groat
Vitamin B6 0.563mg 0.21mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 113µg 30µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 0.741g Groat
Monounsaturated Fat 45.652g 1.04g Hazelnut
Polyunsaturated fat 7.92g 1.039g Hazelnut
Tryptophan 0.193mg 0.192mg Hazelnut
Threonine 0.497mg 0.506mg Groat
Isoleucine 0.545mg 0.498mg Hazelnut
Leucine 1.063mg 0.832mg Hazelnut
Lysine 0.42mg 0.672mg Groat
Methionine 0.221mg 0.172mg Hazelnut
Phenylalanine 0.663mg 0.52mg Hazelnut
Valine 0.701mg 0.678mg Hazelnut
Histidine 0.432mg 0.309mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
67%
Hazelnut
31%
Groat
Minerals Daily Need Coverage Score
197%
Hazelnut
109%
Groat

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.723g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.