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  6. Groat vs. Parmesan

Groat vs. Parmesan — In-Depth Nutrition Comparison

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Significant differences between groat and parmesan

  • Groat has more copper, manganese, magnesium, and vitamin B3; however, parmesan is richer in calcium, vitamin B12, selenium, and phosphorus.
  • Groat covers your daily copper needs 118% more than parmesan.
  • Parmesan has 88 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while parmesan has 0.08mg.
  • Groat contains less saturated fat.

Specific food types used in this comparison are Buckwheat and Cheese, parmesan, grated.

Infographic

Groat vs Parmesan 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
6
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +579.4%
Contains more PotassiumPotassium +155.6%
Contains more IronIron +349%
Contains more CopperCopper +2650%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1731%
Contains more CalciumCalcium +4638.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +80.7%
Contains more SeleniumSelenium +314.5%

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
6
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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +8675%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +159.3%
Contains more FolateFolate +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Groat Parmesan DV% diff.
Copper 1.1mg 0.04mg 118%
Calcium 18mg 853mg 84%
Sodium 1mg 1804mg 78%
Saturated fat 0.741g 15.371g 67%
Vitamin B12 0µg 1.4µg 58%
Manganese 1.3mg 0.071mg 53%
Magnesium 231mg 34mg 47%
Selenium 8.3µg 34.4µg 47%
Vitamin B3 7.02mg 0.08mg 43%
Fiber 10g 0g 40%
Phosphorus 347mg 627mg 40%
Fats 3.4g 27.84g 38%
Protein 13.25g 28.42g 30%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Iron 2.2mg 0.49mg 21%
Carbs 71.5g 13.91g 19%
Zinc 2.4mg 4.2mg 16%
Vitamin B5 1.233mg 0.45mg 16%
Monounsaturated fat 1.04g 7.13g 15%
Vitamin B6 0.21mg 0.081mg 10%
Potassium 460mg 180mg 8%
Vitamin B1 0.101mg 0.026mg 6%
Folate 30µg 6µg 6%
Vitamin B2 0.425mg 0.358mg 5%
Calories 343kcal 420kcal 4%
Vitamin E 0.53mg 4%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Polyunsaturated fat 1.039g 1.386g 2%
Vitamin K 1.7µg 1%
Protein per 100 calories 3.9g 6.8g N/A
Calories per 10 g protein 259kcal 148kcal N/A
Weight per 100 calories 29g 24g N/A
Unsaturated / Saturated Fat ratio 2.8 0.55 N/A
Net carbs 61.5g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.192mg 0.383mg 0%
Threonine 0.506mg 1.075mg 0%
Isoleucine 0.498mg 1.455mg 0%
Leucine 0.832mg 2.747mg 0%
Lysine 0.672mg 2.201mg 0%
Methionine 0.172mg 0.751mg 0%
Phenylalanine 0.52mg 1.538mg 0%
Valine 0.678mg 1.865mg 0%
Histidine 0.309mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more CarbsCarbs +414%
Contains more ProteinProtein +114.5%
Contains more FatsFats +718.8%
Contains more WaterWater +132.3%
Contains more OtherOther +241.9%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +585.6%
Contains more Poly. FatPolyunsaturated fat +33.4%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.