Groat vs. Almonds — In-Depth Nutrition Comparison

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How are groat and almonds different?

Groat is higher in vitamin B3 and vitamin B5; however, almonds are richer in vitamin B2, manganese, calcium, phosphorus, iron, fiber, and magnesium.
Daily need coverage for vitamin B2 for almonds is 55% higher.
Groat contains 3 times more vitamin B5 than almonds. While groat contains 1.233mg of vitamin B5, almonds contain only 0.471mg.
Groat has less saturated fat.
Almonds have a lower glycemic index (0) than groat (54).

Buckwheat and Nuts, almonds are the varieties used in this article.

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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.

Groat

Almonds

Contains more SeleniumSelenium

+102.4%

Contains more MagnesiumMagnesium	+16.9%
Contains more CalciumCalcium	+1394.4%
Contains more PotassiumPotassium	+59.3%
Contains more IronIron	+68.6%
Contains more ZincZinc	+30%
Contains more PhosphorusPhosphorus	+38.6%
Contains more ManganeseManganese	+67.6%

~equal in Copper ~1.031mg

~equal in Sodium ~1mg

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.

Groat

Almonds

Contains more Vitamin B3Vitamin B3	+94%
Contains more Vitamin B5Vitamin B5	+161.8%
Contains more Vitamin B6Vitamin B6	+53.3%

Contains more Vitamin B1Vitamin B1	+103%
Contains more Vitamin B2Vitamin B2	+167.8%
Contains more FolateFolate	+46.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		25.63mg	171%
Monounsaturated fat	1.04g	31.551g	76%
Polyunsaturated fat	1.039g	12.329g	75%
Fats	3.4g	49.93g	72%
Vitamin B2	0.425mg	1.138mg	55%
Manganese	1.3mg	2.179mg	38%
Calcium	18mg	269mg	25%
Vitamin B3	7.02mg	3.618mg	21%
Iron	2.2mg	3.71mg	19%
Phosphorus	347mg	481mg	19%
Carbs	71.5g	21.55g	17%
Protein	13.25g	21.15g	16%
Vitamin B5	1.233mg	0.471mg	15%
Saturated fat	0.741g	3.802g	14%
Calories	343kcal	579kcal	12%
Fiber	10g	12.5g	10%
Magnesium	231mg	270mg	9%
Vitamin B1	0.101mg	0.205mg	9%
Choline		52.1mg	9%
Potassium	460mg	733mg	8%
Copper	1.1mg	1.031mg	8%
Selenium	8.3µg	4.1µg	8%
Zinc	2.4mg	3.12mg	7%
Vitamin B6	0.21mg	0.137mg	6%
Folate	30µg	44µg	4%
Protein per 100 calories	3.9g	3.7g	N/A
Calories per 10 g protein	259kcal	274kcal	N/A
Weight per 100 calories	29g	17g	N/A
Unsaturated / Saturated Fat ratio	2.8	12	N/A
Net carbs	61.5g	9.05g	N/A
Sugar		4.35g	N/A
Starch		0.72g	0%
Sodium	1mg	1mg	0%
Trans fat		0.015g	N/A
Tryptophan	0.192mg	0.211mg	0%
Threonine	0.506mg	0.601mg	0%
Isoleucine	0.498mg	0.751mg	0%
Leucine	0.832mg	1.473mg	0%
Lysine	0.672mg	0.568mg	0%
Methionine	0.172mg	0.157mg	0%
Phenylalanine	0.52mg	1.132mg	0%
Valine	0.678mg	0.855mg	0%
Histidine	0.309mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 - ALA		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		12.32g	N/A