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
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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
+444.4%
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Iron
+32.3%
Contains
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Zinc
+28.8%
Contains
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Copper
+44.2%
Contains
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Manganese
+162.6%
Contains
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Magnesium
+46.2%
Contains
less
Sodium
-50%
Contains
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Selenium
+69.4%
Equal in Phosphorus - 347
Equal in Potassium - 460
Contains
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Calcium
+444.4%
Contains
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Iron
+32.3%
Contains
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Zinc
+28.8%
Contains
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Copper
+44.2%
Contains
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Manganese
+162.6%
Contains
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Magnesium
+46.2%
Contains
less
Sodium
-50%
Contains
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Selenium
+69.4%
Equal in Phosphorus - 347
Equal in Potassium - 460
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 A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B1
+237.6%
Contains
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Vitamin B6
+155.7%
Contains
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Folate
+226.7%
Contains
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Vitamin B2
+183.3%
Contains
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Vitamin B3
+524%
Contains
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Vitamin B5
+116.3%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+237.6%
Contains
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Vitamin B6
+155.7%
Contains
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Folate
+226.7%
Contains
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Vitamin B2
+183.3%
Contains
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Vitamin B3
+524%
Contains
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Vitamin B5
+116.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14.9%
Contains
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Fats
+1817.9%
Contains
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Carbs
+421.5%
Contains
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Water
+139.6%
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Other
+18%
Contains
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Protein
+14.9%
Contains
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Fats
+1817.9%
Contains
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Carbs
+421.5%
Contains
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Water
+139.6%
Contains
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Other
+18%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+758.9%
Contains
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Polyunsaturated fat
+4440.3%
Contains
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Saturated Fat
-87.9%
Contains
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Monounsaturated Fat
+758.9%
Contains
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Polyunsaturated fat
+4440.3%
Contains
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Saturated 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.
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 61.5g |
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| Protein | 15.23g | 13.25g |
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| Fats | 65.21g | 3.4g |
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| Carbs | 13.71g | 71.5g |
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| Calories | 654kcal | 343kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g |
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| Fiber | 6.7g | 10g |
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| Calcium | 98mg | 18mg |
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| Iron | 2.91mg | 2.2mg |
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| Magnesium | 158mg | 231mg |
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| Phosphorus | 346mg | 347mg |
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| Potassium | 441mg | 460mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 3.09mg | 2.4mg |
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| Copper | 1.586mg | 1.1mg |
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| Manganese | 3.414mg | 1.3mg |
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| Selenium | 4.9µg | 8.3µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0.101mg |
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| Vitamin B2 | 0.15mg | 0.425mg |
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| Vitamin B3 | 1.125mg | 7.02mg |
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| Vitamin B5 | 0.57mg | 1.233mg |
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| Vitamin B6 | 0.537mg | 0.21mg |
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| Folate | 98µg | 30µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.17mg | 0.192mg |
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| Threonine | 0.596mg | 0.506mg |
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| Isoleucine | 0.625mg | 0.498mg |
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| Leucine | 1.17mg | 0.832mg |
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| Lysine | 0.424mg | 0.672mg |
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| Methionine | 0.236mg | 0.172mg |
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| Phenylalanine | 0.711mg | 0.52mg |
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| Valine | 0.753mg | 0.678mg |
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| Histidine | 0.391mg | 0.309mg |
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| Saturated Fat | 6.126g | 0.741g |
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| Monounsaturated Fat | 8.933g | 1.04g |
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| Polyunsaturated fat | 47.174g | 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
33%
33%
Minerals Daily Need Coverage Score
152%
109%
Comparison summary
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 5.385g)
Which food is cheaper?
Groat is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.