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Seed vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Seed and Groat?

  • Groat has less Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 127% higher.
  • Seed has 90 times more Calcium than Groat. Seed has 631mg of Calcium, while Groat has 7mg.

We used Seeds, chia seeds, dried and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
1
Groat
Contains more Calcium +8914.3%
Contains more Iron +865%
Contains more Magnesium +556.9%
Contains more Phosphorus +1128.6%
Contains more Potassium +362.5%
Contains more Zinc +650.8%
Contains more Copper +532.9%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +8914.3%
Contains more Iron +865%
Contains more Magnesium +556.9%
Contains more Phosphorus +1128.6%
Contains more Potassium +362.5%
Contains more Zinc +650.8%
Contains more Copper +532.9%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
4
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450%
Contains more Vitamin B2 +335.9%
Contains more Vitamin B3 +839.4%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450%
Contains more Vitamin B2 +335.9%
Contains more Vitamin B3 +839.4%
Contains more Folate +250%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Groat
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Groat Opinion
Net carbs 7.72g 17.24g Groat
Protein 16.54g 3.38g Seed
Fats 30.74g 0.62g Seed
Carbs 42.12g 19.94g Seed
Calories 486kcal 92kcal Seed
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Seed
Fiber 34.4g 2.7g Seed
Calcium 631mg 7mg Seed
Iron 7.72mg 0.8mg Seed
Magnesium 335mg 51mg Seed
Phosphorus 860mg 70mg Seed
Potassium 407mg 88mg Seed
Sodium 16mg 4mg Groat
Zinc 4.58mg 0.61mg Seed
Copper 0.924mg 0.146mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.09mg Seed
Vitamin D IU 0IU Groat
Vitamin D µg 0µg Groat
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.04mg Seed
Vitamin B2 0.17mg 0.039mg Seed
Vitamin B3 8.83mg 0.94mg Seed
Vitamin B5 mg 0.359mg Groat
Vitamin B6 mg 0.077mg Groat
Folate 49µg 14µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.436mg 0.049mg Seed
Threonine 0.709mg 0.129mg Seed
Isoleucine 0.801mg 0.127mg Seed
Leucine 1.371mg 0.212mg Seed
Lysine 0.97mg 0.172mg Seed
Methionine 0.588mg 0.044mg Seed
Phenylalanine 1.016mg 0.133mg Seed
Valine 0.95mg 0.173mg Seed
Histidine 0.531mg 0.079mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Groat
Saturated Fat 3.33g 0.134g Groat
Monounsaturated Fat 2.309g 0.188g Seed
Polyunsaturated fat 23.665g 0.188g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
8
Groat
Mineral Summary Score
195
Seed
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
20%
Groat
Carbohydrates
42%
Seed
20%
Groat
Fats
142%
Seed
3%
Groat

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 30)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.