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  6. Groat vs. Walnut

Groat vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between groat and walnut

  • Groat has more vitamin B3, vitamin B2, magnesium, and vitamin B5; however, walnut is higher in manganese, copper, vitamin B6, vitamin B1, and folate.
  • Walnut covers your daily need for manganese, 92% more than groat.
  • Groat has 6 times more vitamin B3 than walnut. While groat has 7.02mg of vitamin B3, walnut has only 1.125mg.
  • Groat has less saturated fat.
  • The glycemic index of groat is higher.

These are the specific foods used in this comparison Buckwheat and Nuts, walnuts, english.

Infographic

Groat vs Walnut 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%
Walnut
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +46.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +69.4%
Contains more CalciumCalcium +444.4%
Contains more IronIron +32.3%
Contains more CopperCopper +44.2%
Contains more ZincZinc +28.8%
Contains more ManganeseManganese +162.6%
~equal in Potassium ~441mg
~equal in Phosphorus ~346mg

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%
Walnut
Walnut
7
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +524%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +237.6%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Walnut DV% diff.
Polyunsaturated fat 1.039g 47.174g 308%
Fats 3.4g 65.21g 95%
Manganese 1.3mg 3.414mg 92%
Copper 1.1mg 1.586mg 54%
Vitamin B3 7.02mg 1.125mg 37%
Vitamin B6 0.21mg 0.537mg 25%
Saturated fat 0.741g 6.126g 24%
Vitamin B2 0.425mg 0.15mg 21%
Vitamin B1 0.101mg 0.341mg 20%
Monounsaturated fat 1.04g 8.933g 20%
Carbs 71.5g 13.71g 19%
Magnesium 231mg 158mg 17%
Folate 30µg 98µg 17%
Calories 343kcal 654kcal 16%
Fiber 10g 6.7g 13%
Vitamin B5 1.233mg 0.57mg 13%
Iron 2.2mg 2.91mg 9%
Calcium 18mg 98mg 8%
Choline 39.2mg 7%
Zinc 2.4mg 3.09mg 6%
Selenium 8.3µg 4.9µg 6%
Vitamin E 0.7mg 5%
Protein 13.25g 15.23g 4%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Potassium 460mg 441mg 1%
Protein per 100 calories 3.9g 2.3g N/A
Calories per 10 g protein 259kcal 429kcal N/A
Weight per 100 calories 29g 15g N/A
Unsaturated / Saturated Fat ratio 2.8 9.2 N/A
Net carbs 61.5g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Phosphorus 347mg 346mg 0%
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.192mg 0.17mg 0%
Threonine 0.506mg 0.596mg 0%
Isoleucine 0.498mg 0.625mg 0%
Leucine 0.832mg 1.17mg 0%
Lysine 0.672mg 0.424mg 0%
Methionine 0.172mg 0.236mg 0%
Phenylalanine 0.52mg 0.711mg 0%
Valine 0.678mg 0.753mg 0%
Histidine 0.309mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +421.5%
Contains more WaterWater +139.6%
Contains more OtherOther +18%
Contains more ProteinProtein +14.9%
Contains more FatsFats +1817.9%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +758.9%
Contains more Poly. FatPolyunsaturated fat +4440.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.