Peanut vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between Peanut and Groat
- Peanut is higher in Folate, Vitamin B1, Vitamin B3, Iron, Manganese, Vitamin B5, and Vitamin B6, yet Groat is higher in Vitamin B2, and Magnesium.
- Peanut covers your daily Folate needs 53% more than Groat.
- Peanut contains 8 times more Saturated Fat than Groat. While Peanut contains 6.279g of Saturated Fat, Groat contains only 0.741g.
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
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Calcium
+411.1%
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Iron
+108.2%
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Potassium
+53.3%
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Zinc
+36.3%
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Manganese
+48.8%
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Magnesium
+37.5%
Contains
less
Sodium
-94.4%
Contains
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Selenium
+15.3%
Equal in Phosphorus - 347
Equal in Copper - 1.1
Contains
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Calcium
+411.1%
Contains
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Iron
+108.2%
Contains
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Potassium
+53.3%
Contains
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Zinc
+36.3%
Contains
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Manganese
+48.8%
Contains
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Magnesium
+37.5%
Contains
less
Sodium
-94.4%
Contains
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Selenium
+15.3%
Equal in Phosphorus - 347
Equal in Copper - 1.1
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.
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Contains
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Vitamin B1
+533.7%
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Vitamin B3
+71.9%
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Vitamin B5
+43.3%
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Vitamin B6
+65.7%
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Folate
+700%
Contains
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Vitamin B2
+214.8%
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Vitamin B1
+533.7%
Contains
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Vitamin B3
+71.9%
Contains
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Vitamin B5
+43.3%
Contains
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Vitamin B6
+65.7%
Contains
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Folate
+700%
Contains
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Vitamin B2
+214.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+94.7%
Contains
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Fats
+1348.2%
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Other
+11%
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Carbs
+343.3%
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Water
+50%
Equal in Other - 2.1
Contains
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Protein
+94.7%
Contains
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Fats
+1348.2%
Contains
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Other
+11%
Contains
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Carbs
+343.3%
Contains
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Water
+50%
Equal in Other - 2.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2248.7%
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Polyunsaturated fat
+1397.4%
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Saturated Fat
-88.2%
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Monounsaturated Fat
+2248.7%
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Polyunsaturated fat
+1397.4%
Contains
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Saturated 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 | |
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Opinion |
| Net carbs | 7.63g | 61.5g |
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| Protein | 25.8g | 13.25g |
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| Fats | 49.24g | 3.4g |
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| Carbs | 16.13g | 71.5g |
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| Calories | 567kcal | 343kcal |
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| Sugar | 4.72g |
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| Fiber | 8.5g | 10g |
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| Calcium | 92mg | 18mg |
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| Iron | 4.58mg | 2.2mg |
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| Magnesium | 168mg | 231mg |
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| Phosphorus | 376mg | 347mg |
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| Potassium | 705mg | 460mg |
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| Sodium | 18mg | 1mg |
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| Zinc | 3.27mg | 2.4mg |
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| Copper | 1.144mg | 1.1mg |
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| Manganese | 1.934mg | 1.3mg |
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| Selenium | 7.2µg | 8.3µg |
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| Vitamin E | 8.33mg |
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| Vitamin B1 | 0.64mg | 0.101mg |
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| Vitamin B2 | 0.135mg | 0.425mg |
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| Vitamin B3 | 12.066mg | 7.02mg |
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| Vitamin B5 | 1.767mg | 1.233mg |
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| Vitamin B6 | 0.348mg | 0.21mg |
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| Folate | 240µg | 30µg |
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| Tryptophan | 0.25mg | 0.192mg |
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| Threonine | 0.883mg | 0.506mg |
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| Isoleucine | 0.907mg | 0.498mg |
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| Leucine | 1.672mg | 0.832mg |
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| Lysine | 0.926mg | 0.672mg |
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| Methionine | 0.317mg | 0.172mg |
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| Phenylalanine | 1.377mg | 0.52mg |
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| Valine | 1.082mg | 0.678mg |
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| Histidine | 0.652mg | 0.309mg |
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| Saturated Fat | 6.279g | 0.741g |
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| Monounsaturated Fat | 24.426g | 1.04g |
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| Polyunsaturated fat | 15.558g | 1.039g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
79%
33%
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)