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Cheese vs. Groat — In-Depth Nutrition Comparison

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What are the differences between cheese and groat?

  • Cheese is higher in calcium, vitamin B12, and selenium; however, groat is richer in copper, manganese, magnesium, vitamin B3, and fiber.
  • Groat's daily need coverage for copper is 119% more.
  • Groat has less cholesterol.
  • Cheese has a lower glycemic index (0) than groat (54).

We used Cheese, cheddar and Buckwheat types in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Groat
Groat
6
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 +3844.4%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +243.4%
Contains more MagnesiumMagnesium +755.6%
Contains more PotassiumPotassium +505.3%
Contains more IronIron +1471.4%
Contains more CopperCopper +3566.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4714.8%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B3Vitamin B3 +11798.3%
Contains more Vitamin B5Vitamin B5 +200.7%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.425mg

All nutrients comparison - raw data values

Nutrient Cheese Groat DV% diff.
Copper 0.03mg 1.1mg 119%
Saturated fat 18.867g 0.741g 82%
Calcium 710mg 18mg 69%
Manganese 0.027mg 1.3mg 55%
Magnesium 27mg 231mg 49%
Fats 33.31g 3.4g 46%
Vitamin B12 1.1µg 0µg 46%
Vitamin B3 0.059mg 7.02mg 44%
Fiber 0g 10g 40%
Vitamin A 330µg 0µg 37%
Selenium 28.5µg 8.3µg 37%
Cholesterol 99mg 0mg 33%
Sodium 653mg 1mg 28%
Iron 0.14mg 2.2mg 26%
Carbs 3.09g 71.5g 23%
Monounsaturated fat 9.246g 1.04g 21%
Protein 22.87g 13.25g 19%
Vitamin B5 0.41mg 1.233mg 16%
Phosphorus 455mg 347mg 15%
Potassium 76mg 460mg 11%
Zinc 3.64mg 2.4mg 11%
Vitamin B6 0.066mg 0.21mg 11%
Vitamin B1 0.029mg 0.101mg 6%
Vitamin E 0.71mg 5%
Calories 404kcal 343kcal 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 1.421g 1.039g 3%
Vitamin K 2.4µg 2%
Folate 27µg 30µg 1%
Protein per 100 calories 5.7g 3.9g N/A
Calories per 10 g protein 177kcal 259kcal N/A
Weight per 100 calories 25g 29g N/A
Unsaturated / Saturated Fat ratio 0.57 2.8 N/A
Net carbs 3.09g 61.5g N/A
Sugar 0.48g N/A
Vitamin B2 0.428mg 0.425mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.192mg 0%
Threonine 1.044mg 0.506mg 0%
Isoleucine 1.206mg 0.498mg 0%
Leucine 1.939mg 0.832mg 0%
Lysine 1.025mg 0.672mg 0%
Methionine 0.547mg 0.172mg 0%
Phenylalanine 1.074mg 0.52mg 0%
Valine 1.404mg 0.678mg 0%
Histidine 0.547mg 0.309mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Groat
Groat
1
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 +72.6%
Contains more FatsFats +879.7%
Contains more WaterWater +279.7%
Contains more OtherOther +76.7%
Contains more CarbsCarbs +2213.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Groat
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 +789%
Contains more Poly. FatPolyunsaturated fat +36.8%
Contains less Sat. FatSaturated fat -96.1%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.