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Flax vs Groat - In-Depth Nutrition Comparison

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Significant differences between Flax and Groat

  • Flax is richer than Groat in Vitamin B1, Copper, Fiber, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 134% more than Groat.
  • Flax has 12 times more Selenium than Groat. Flax has 25.4µg of Selenium, while Groat has 2.2µg.

Specific food types used in this comparison are Seeds, flaxseed and Buckwheat groats, roasted, cooked.

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Groat
Contains more Iron +616.3%
Contains more Calcium +3542.9%
Contains more Potassium +823.9%
Contains more Magnesium +668.6%
Contains more Copper +735.6%
Contains more Zinc +611.5%
Contains more Phosphorus +817.1%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +616.3%
Contains more Calcium +3542.9%
Contains more Potassium +823.9%
Contains more Magnesium +668.6%
Contains more Copper +735.6%
Contains more Zinc +611.5%
Contains more Phosphorus +817.1%
Contains less Sodium -86.7%

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
Flax
9
:
0
Groat
Contains more Vitamin C +∞%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +4010%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +126.3%
Contains more Folate +521.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +4010%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +126.3%
Contains more Folate +521.4%

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
63
Flax
8
Groat
Mineral Summary Score
181
Flax
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
110%
Flax
20%
Groat
Carbohydrates
29%
Flax
20%
Groat
Fats
195%
Flax
3%
Groat

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.
Flax Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.529g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 45)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.6)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Groat Opinion
Calories 534 92 Flax
Protein 18.29 3.38 Flax
Fats 42.16 0.62 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 19.94 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 0.8 Flax
Calcium 255 7 Flax
Potassium 813 88 Flax
Magnesium 392 51 Flax
Sugar 1.55 0.9 Groat
Fiber 27.3 2.7 Flax
Copper 1.22 0.146 Flax
Zinc 4.34 0.61 Flax
Starch
Phosphorus 642 70 Flax
Sodium 30 4 Groat
Vitamin A 0 0
Vitamin E 0.31 0.09 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.04 Flax
Vitamin B2 0.161 0.039 Flax
Vitamin B3 3.08 0.94 Flax
Vitamin B5 0.985 0.359 Flax
Vitamin B6 0.473 0.077 Flax
Vitamin B12 0 0
Vitamin K 4.3 1.9 Flax
Folate 87 14 Flax
Trans Fat
Saturated Fat 3.663 0.134 Groat
Monounsaturated Fat 7.527 0.188 Flax
Polyunsaturated fat 28.73 0.188 Flax
Tryptophan 0.297 0.049 Flax
Threonine 0.766 0.129 Flax
Isoleucine 0.896 0.127 Flax
Leucine 1.235 0.212 Flax
Lysine 0.862 0.172 Flax
Methionine 0.37 0.044 Flax
Phenylalanine 0.957 0.133 Flax
Valine 1.072 0.173 Flax
Histidine 0.472 0.079 Flax
Fructose 0 0.1 Groat

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.