Groat vs. Hazelnut — In-Depth Nutrition Comparison

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How are groat and hazelnut different?

Groat is richer in vitamin B3, vitamin B2, and magnesium, while hazelnut is higher in manganese, copper, vitamin B1, iron, vitamin B6, and folate.
Hazelnut covers your daily need for manganese, 212% more than groat.
Groat contains 4 times more vitamin B3 than hazelnut. Groat contains 7.02mg of vitamin B3, while hazelnut contains 1.8mg.
Groat is lower in saturated fat.
Groat has a higher glycemic index (54) than hazelnut (15).

Buckwheat and Nuts, hazelnuts or filberts types were 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

Hazelnut

Contains more MagnesiumMagnesium	+41.7%
Contains more PhosphorusPhosphorus	+19.7%
Contains more SeleniumSelenium	+245.8%

Contains more CalciumCalcium	+533.3%
Contains more PotassiumPotassium	+47.8%
Contains more IronIron	+113.6%
Contains more CopperCopper	+56.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+375%

~equal in Zinc ~2.45mg

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

Hazelnut

Contains more Vitamin B2Vitamin B2	+276.1%
Contains more Vitamin B3Vitamin B3	+290%
Contains more Vitamin B5Vitamin B5	+34.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+536.6%
Contains more Vitamin B6Vitamin B6	+168.1%
Contains more FolateFolate	+276.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.3mg	6.175mg	212%
Monounsaturated fat	1.04g	45.652g	112%
Vitamin E		15.03mg	100%
Fats	3.4g	60.75g	88%
Copper	1.1mg	1.725mg	69%
Polyunsaturated fat	1.039g	7.92g	46%
Vitamin B1	0.101mg	0.643mg	45%
Vitamin B3	7.02mg	1.8mg	33%
Iron	2.2mg	4.7mg	31%
Vitamin B6	0.21mg	0.563mg	27%
Vitamin B2	0.425mg	0.113mg	24%
Folate	30µg	113µg	21%
Carbs	71.5g	16.7g	18%
Saturated fat	0.741g	4.464g	17%
Magnesium	231mg	163mg	16%
Calories	343kcal	628kcal	14%
Vitamin K		14.2µg	12%
Selenium	8.3µg	2.4µg	11%
Calcium	18mg	114mg	10%
Phosphorus	347mg	290mg	8%
Choline		45.6mg	8%
Vitamin C	0mg	6.3mg	7%
Potassium	460mg	680mg	6%
Vitamin B5	1.233mg	0.918mg	6%
Protein	13.25g	14.95g	3%
Fiber	10g	9.7g	1%
Protein per 100 calories	3.9g	2.4g	N/A
Calories per 10 g protein	259kcal	420kcal	N/A
Weight per 100 calories	29g	16g	N/A
Unsaturated / Saturated Fat ratio	2.8	12	N/A
Net carbs	61.5g	7g	N/A
Sugar		4.34g	N/A
Zinc	2.4mg	2.45mg	0%
Starch		0.48g	0%
Sodium	1mg	0mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.192mg	0.193mg	0%
Threonine	0.506mg	0.497mg	0%
Isoleucine	0.498mg	0.545mg	0%
Leucine	0.832mg	1.063mg	0%
Lysine	0.672mg	0.42mg	0%
Methionine	0.172mg	0.221mg	0%
Phenylalanine	0.52mg	0.663mg	0%
Valine	0.678mg	0.701mg	0%
Histidine	0.309mg	0.432mg	0%
Fructose		0.07g	0%