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Groat vs. Peanut — In-Depth Nutrition Comparison

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A recap on the differences between groat and peanuts

  • Groat is higher in vitamin B2 and magnesium, yet peanuts are higher in folate, vitamin B1, vitamin B3, iron, manganese, vitamin B5, and vitamin B6.
  • Peanuts cover your daily folate needs 53% more than groat.
  • Groat contains 3 times more vitamin B2 than peanuts. While groat contains 0.425mg of vitamin B2, peanuts contain only 0.135mg.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of peanuts is lower.

Food varieties used in this article are Buckwheat and Peanuts, all types, raw.

Infographic

Groat vs Peanut 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
3
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%
Peanut
Peanut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +15.3%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +108.2%
Contains more ZincZinc +36.3%
Contains more ManganeseManganese +48.8%
~equal in Copper ~1.144mg
~equal in Phosphorus ~376mg

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
1
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%
Peanut
Peanut
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% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin B2Vitamin B2 +214.8%
Contains more Vitamin B1Vitamin B1 +533.7%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more FolateFolate +700%
~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 Groat Peanut DV% diff.
Polyunsaturated fat 1.039g 15.558g 97%
Fats 3.4g 49.24g 71%
Monounsaturated fat 1.04g 24.426g 58%
Vitamin E 8.33mg 56%
Folate 30µg 240µg 53%
Vitamin B1 0.101mg 0.64mg 45%
Vitamin B3 7.02mg 12.066mg 32%
Iron 2.2mg 4.58mg 30%
Manganese 1.3mg 1.934mg 28%
Protein 13.25g 25.8g 25%
Saturated fat 0.741g 6.279g 25%
Vitamin B2 0.425mg 0.135mg 22%
Carbs 71.5g 16.13g 18%
Magnesium 231mg 168mg 15%
Calories 343kcal 567kcal 11%
Vitamin B5 1.233mg 1.767mg 11%
Vitamin B6 0.21mg 0.348mg 11%
Choline 52.5mg 10%
Zinc 2.4mg 3.27mg 8%
Calcium 18mg 92mg 7%
Potassium 460mg 705mg 7%
Fiber 10g 8.5g 6%
Copper 1.1mg 1.144mg 5%
Phosphorus 347mg 376mg 4%
Selenium 8.3µg 7.2µg 2%
Sodium 1mg 18mg 1%
Protein per 100 calories 3.9g 4.6g N/A
Calories per 10 g protein 259kcal 220kcal N/A
Weight per 100 calories 29g 18g N/A
Unsaturated / Saturated Fat ratio 2.8 6.4 N/A
Net carbs 61.5g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.192mg 0.25mg 0%
Threonine 0.506mg 0.883mg 0%
Isoleucine 0.498mg 0.907mg 0%
Leucine 0.832mg 1.672mg 0%
Lysine 0.672mg 0.926mg 0%
Methionine 0.172mg 0.317mg 0%
Phenylalanine 0.52mg 1.377mg 0%
Valine 0.678mg 1.082mg 0%
Histidine 0.309mg 0.652mg 0%

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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +343.3%
Contains more WaterWater +50%
Contains more ProteinProtein +94.7%
Contains more FatsFats +1348.2%
Contains more OtherOther +11%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +2248.7%
Contains more Poly. FatPolyunsaturated fat +1397.4%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.