Peanut vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between peanuts and groat
- Peanuts are higher in folate, vitamin B1, vitamin B3, iron, manganese, vitamin B5, and vitamin B6, yet groat is higher in vitamin B2 and magnesium.
- Peanuts cover your daily folate needs 53% more than groat.
- Peanuts contain 8 times more saturated fat than groat. While peanuts contain 6.279g of saturated fat, groat contains only 0.741g.
- The glycemic index of peanuts is lower.
Food varieties used in this article are Peanuts, all types, raw 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 | +411.1% |
| Contains more PotassiumPotassium | +53.3% |
| Contains more IronIron | +108.2% |
| Contains more ZincZinc | +36.3% |
| Contains more ManganeseManganese | +48.8% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +15.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +533.7% |
| Contains more Vitamin B3Vitamin B3 | +71.9% |
| Contains more Vitamin B5Vitamin B5 | +43.3% |
| Contains more Vitamin B6Vitamin B6 | +65.7% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +214.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +94.7% |
| Contains more FatsFats | +1348.2% |
| Contains more CarbsCarbs | +343.3% |
| Contains more WaterWater | +50% |
~equal in
Other
~2.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2248.7% |
| Contains more Poly. FatPolyunsaturated fat | +1397.4% |
| Contains less Sat. FatSaturated fat | -88.2% |
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 | |
|
DV% diff. |
| Polyunsaturated fat | 15.558g | 1.039g | 97% |
| Fats | 49.24g | 3.4g | 71% |
| Monounsaturated fat | 24.426g | 1.04g | 58% |
| Vitamin E | 8.33mg | 56% | |
| Folate | 240µg | 30µg | 53% |
| Vitamin B1 | 0.64mg | 0.101mg | 45% |
| Vitamin B3 | 12.066mg | 7.02mg | 32% |
| Iron | 4.58mg | 2.2mg | 30% |
| Manganese | 1.934mg | 1.3mg | 28% |
| Saturated fat | 6.279g | 0.741g | 25% |
| Protein | 25.8g | 13.25g | 25% |
| Vitamin B2 | 0.135mg | 0.425mg | 22% |
| Carbs | 16.13g | 71.5g | 18% |
| Magnesium | 168mg | 231mg | 15% |
| Vitamin B6 | 0.348mg | 0.21mg | 11% |
| Vitamin B5 | 1.767mg | 1.233mg | 11% |
| Calories | 567kcal | 343kcal | 11% |
| Choline | 52.5mg | 10% | |
| Zinc | 3.27mg | 2.4mg | 8% |
| Calcium | 92mg | 18mg | 7% |
| Potassium | 705mg | 460mg | 7% |
| Fiber | 8.5g | 10g | 6% |
| Copper | 1.144mg | 1.1mg | 5% |
| Phosphorus | 376mg | 347mg | 4% |
| Selenium | 7.2µg | 8.3µg | 2% |
| Sodium | 18mg | 1mg | 1% |
| Net carbs | 7.63g | 61.5g | N/A |
| Sugar | 4.72g | N/A | |
| Tryptophan | 0.25mg | 0.192mg | 0% |
| Threonine | 0.883mg | 0.506mg | 0% |
| Isoleucine | 0.907mg | 0.498mg | 0% |
| Leucine | 1.672mg | 0.832mg | 0% |
| Lysine | 0.926mg | 0.672mg | 0% |
| Methionine | 0.317mg | 0.172mg | 0% |
| Phenylalanine | 1.377mg | 0.52mg | 0% |
| Valine | 1.082mg | 0.678mg | 0% |
| Histidine | 0.652mg | 0.309mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
75%
31%
Minerals Daily Need Coverage Score
131%
109%
Comparison summary
Which food is richer in minerals?
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 5.538g)
Which food is cheaper?
Groat is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)