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Groat vs. Egg — In-Depth Nutrition Comparison

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What are the differences between groat and eggs?

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

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

Infographic

Groat vs Egg 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.
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%
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%
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%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +81.8%
Contains more SeleniumSelenium +271.1%

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
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%
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%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B3Vitamin B3 +10868.8%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +6283.9%
Contains more OtherOther +96.3%
Contains more FatsFats +212.1%
Contains more WaterWater +665.3%
~equal in Protein ~12.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +292%
Contains more Poly. FatPolyunsaturated fat +36.1%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.