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Egg vs. Groat — In-Depth Nutrition Comparison

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What are the differences between eggs and groat?

  • Eggs are higher in copper, vitamin B12, and selenium; however, groat is richer in manganese, magnesium, vitamin B3, fiber, and phosphorus.
  • Eggs' daily need coverage for cholesterol is 124% more.
  • Groat has less cholesterol.
  • Eggs have a lower glycemic index (0) than groat (54).

We used Egg, whole, cooked, hard-boiled and Buckwheat types in this article.

Infographic

Egg 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Groat
Groat
7
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 +177.8%
Contains more CopperCopper +81.8%
Contains more SeleniumSelenium +271.1%
Contains more MagnesiumMagnesium +2210%
Contains more PotassiumPotassium +265.1%
Contains more IronIron +84.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +101.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4900%

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.
Egg
Egg
8
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Groat
Groat
3
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 B2Vitamin B2 +20.7%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B3Vitamin B3 +10868.8%
Contains more Vitamin B6Vitamin B6 +73.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Groat DV% diff.
Cholesterol 373mg 0mg 124%
Copper 2mg 1.1mg 100%
Manganese 0.026mg 1.3mg 55%
Magnesium 10mg 231mg 53%
Choline 293.8mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B3 0.064mg 7.02mg 43%
Selenium 30.8µg 8.3µg 41%
Fiber 0g 10g 40%
Phosphorus 172mg 347mg 25%
Carbs 1.12g 71.5g 23%
Vitamin A 149µg 0µg 17%
Iron 1.19mg 2.2mg 13%
Zinc 1.05mg 2.4mg 12%
Fats 10.61g 3.4g 11%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Saturated fat 3.267g 0.741g 11%
Potassium 126mg 460mg 10%
Calories 155kcal 343kcal 9%
Monounsaturated fat 4.077g 1.04g 8%
Vitamin E 1.03mg 7%
Vitamin B2 0.513mg 0.425mg 7%
Vitamin B6 0.121mg 0.21mg 7%
Sodium 124mg 1mg 5%
Folate 44µg 30µg 4%
Calcium 50mg 18mg 3%
Vitamin B1 0.066mg 0.101mg 3%
Vitamin B5 1.398mg 1.233mg 3%
Polyunsaturated fat 1.414g 1.039g 3%
Protein 12.58g 13.25g 1%
Protein per 100 calories 8.1g 3.9g N/A
Calories per 10 g protein 123kcal 259kcal N/A
Weight per 100 calories 65g 29g N/A
Unsaturated / Saturated Fat ratio 1.7 2.8 N/A
Net carbs 1.12g 61.5g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.192mg 0%
Threonine 0.604mg 0.506mg 0%
Isoleucine 0.686mg 0.498mg 0%
Leucine 1.075mg 0.832mg 0%
Lysine 0.904mg 0.672mg 0%
Methionine 0.392mg 0.172mg 0%
Phenylalanine 0.668mg 0.52mg 0%
Valine 0.767mg 0.678mg 0%
Histidine 0.298mg 0.309mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Groat
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 FatsFats +212.1%
Contains more WaterWater +665.3%
Contains more CarbsCarbs +6283.9%
Contains more OtherOther +96.3%
~equal in Protein ~13.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +292%
Contains more Poly. FatPolyunsaturated fat +36.1%
Contains less Sat. FatSaturated fat -77.3%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.