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  6. Groat vs. Pistachio

Groat vs. Pistachio — In-Depth Nutrition Comparison

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How are groat and pistachios different?

  • Groat is higher in vitamin B3, magnesium, and vitamin B2; however, pistachios are richer in vitamin B6, vitamin B1, copper, iron, phosphorus, and potassium.
  • Daily need coverage for vitamin B6 for pistachios is 115% higher.
  • Groat contains 5 times more vitamin B3 than pistachios. While groat contains 7.02mg of vitamin B3, pistachios contain only 1.3mg.
  • Groat has less saturated fat.
  • Pistachios have a lower glycemic index (28) than groat (54).

Buckwheat and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Groat vs Pistachio 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +90.9%
Contains more SeleniumSelenium +18.6%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +78.2%
Contains more CopperCopper +18.2%
Contains more PhosphorusPhosphorus +41.2%
~equal in Zinc ~2.2mg
~equal in Sodium ~1mg
~equal in Manganese ~1.2mg

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%
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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +137.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +761.4%
Contains more Vitamin B6Vitamin B6 +709.5%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Pistachio DV% diff.
Vitamin B6 0.21mg 1.7mg 115%
Polyunsaturated fat 1.039g 14.38g 89%
Fats 3.4g 45.32g 64%
Vitamin B1 0.101mg 0.87mg 64%
Monounsaturated fat 1.04g 23.257g 56%
Vitamin B3 7.02mg 1.3mg 36%
Magnesium 231mg 121mg 26%
Saturated fat 0.741g 5.907g 23%
Iron 2.2mg 3.92mg 22%
Copper 1.1mg 1.3mg 22%
Phosphorus 347mg 490mg 20%
Vitamin B2 0.425mg 0.16mg 20%
Vitamin E 2.86mg 19%
Potassium 460mg 1025mg 17%
Carbs 71.5g 27.17g 15%
Protein 13.25g 20.16g 14%
Vitamin B5 1.233mg 0.52mg 14%
Calories 343kcal 560kcal 11%
Calcium 18mg 105mg 9%
Vitamin C 0mg 5.6mg 6%
Folate 30µg 51µg 5%
Manganese 1.3mg 1.2mg 4%
Vitamin A 0µg 26µg 3%
Fiber 10g 10.6g 2%
Zinc 2.4mg 2.2mg 2%
Selenium 8.3µg 7µg 2%
Starch 1.67g 1%
Protein per 100 calories 3.9g 3.6g N/A
Calories per 10 g protein 259kcal 278kcal N/A
Weight per 100 calories 29g 18g N/A
Unsaturated / Saturated Fat ratio 2.8 6.4 N/A
Net carbs 61.5g 16.57g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.192mg 0.251mg 0%
Threonine 0.506mg 0.684mg 0%
Isoleucine 0.498mg 0.917mg 0%
Leucine 0.832mg 1.604mg 0%
Lysine 0.672mg 1.138mg 0%
Methionine 0.172mg 0.36mg 0%
Phenylalanine 0.52mg 1.092mg 0%
Valine 0.678mg 1.249mg 0%
Histidine 0.309mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +163.2%
Contains more WaterWater +123.1%
Contains more ProteinProtein +52.2%
Contains more FatsFats +1232.9%
Contains more OtherOther +41.9%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +2136.3%
Contains more Poly. FatPolyunsaturated fat +1284%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.