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Walnut vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Groat

  • Walnut has more Manganese, Copper, Vitamin B6, Vitamin B1, and Folate, however, Groat is higher in Vitamin B3, Vitamin B2, Magnesium, and Vitamin B5.
  • Walnut covers your daily need of Manganese 92% more than Groat.
  • Walnut has 8 times more Saturated Fat than Groat. While Walnut has 6.126g of Saturated Fat, Groat has only 0.741g.

These are the specific foods used in this comparison Nuts, walnuts, english and Buckwheat.

Infographic

Walnut 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +444.4%
Contains more IronIron +32.3%
Contains more CopperCopper +44.2%
Contains more ZincZinc +28.8%
Contains more ManganeseManganese +162.6%
Contains more MagnesiumMagnesium +46.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +69.4%
~equal in Potassium ~460mg
~equal in Phosphorus ~347mg

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.
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +237.6%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +226.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +524%
Contains more Vitamin B5Vitamin B5 +116.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Groat
3
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 +14.9%
Contains more FatsFats +1817.9%
Contains more CarbsCarbs +421.5%
Contains more WaterWater +139.6%
Contains more OtherOther +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +758.9%
Contains more Poly. FatPolyunsaturated fat +4440.3%
Contains less Sat. FatSaturated Fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Groat
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Walnut Groat Opinion
Calories 654kcal 343kcal Walnut
Protein 15.23g 13.25g Walnut
Fats 65.21g 3.4g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 61.5g Groat
Carbs 13.71g 71.5g Groat
Magnesium 158mg 231mg Groat
Calcium 98mg 18mg Walnut
Potassium 441mg 460mg Groat
Iron 2.91mg 2.2mg Walnut
Sugar 2.61g Groat
Fiber 6.7g 10g Groat
Copper 1.586mg 1.1mg Walnut
Zinc 3.09mg 2.4mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 347mg Groat
Sodium 2mg 1mg Groat
Vitamin A 20IU 0IU Walnut
Vitamin A 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Manganese 3.414mg 1.3mg Walnut
Selenium 4.9µg 8.3µg Groat
Vitamin B1 0.341mg 0.101mg Walnut
Vitamin B2 0.15mg 0.425mg Groat
Vitamin B3 1.125mg 7.02mg Groat
Vitamin B5 0.57mg 1.233mg Groat
Vitamin B6 0.537mg 0.21mg Walnut
Vitamin K 2.7µg Walnut
Folate 98µg 30µg Walnut
Choline 39.2mg Walnut
Saturated Fat 6.126g 0.741g Groat
Monounsaturated Fat 8.933g 1.04g Walnut
Polyunsaturated fat 47.174g 1.039g Walnut
Tryptophan 0.17mg 0.192mg Groat
Threonine 0.596mg 0.506mg Walnut
Isoleucine 0.625mg 0.498mg Walnut
Leucine 1.17mg 0.832mg Walnut
Lysine 0.424mg 0.672mg Groat
Methionine 0.236mg 0.172mg Walnut
Phenylalanine 0.711mg 0.52mg Walnut
Valine 0.753mg 0.678mg Walnut
Histidine 0.391mg 0.309mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
31%
Groat
Minerals Daily Need Coverage Score
152%
Walnut
109%
Groat

Comparison summary

Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 5.385g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $2.4)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.