Hazelnut vs. Groat — In-Depth Nutrition Comparison

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How are hazelnut and groat different?

Hazelnut is richer in manganese, copper, vitamin B1, iron, vitamin B6, and folate, while groat is higher in vitamin B3, vitamin B2, and magnesium.
Hazelnut covers your daily need for manganese, 212% more than groat.
Hazelnut contains 6 times more vitamin B1 than groat. Hazelnut contains 0.643mg of vitamin B1, while groat contains 0.101mg.
Groat is lower in saturated fat.
Groat has a higher glycemic index (54) than hazelnut (15).

Nuts, hazelnuts or filberts and Buckwheat 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.

Hazelnut

Groat

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%

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

~equal in Zinc ~2.4mg

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.

Hazelnut

Groat

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

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

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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