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Peanut vs. Groat — In-Depth Nutrition Comparison

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A recap on the differences between peanuts and groat

  • Peanuts are higher in folate, vitamin B1, vitamin B3, iron, manganese, vitamin B5, and vitamin B6, yet groat is higher in vitamin B2 and magnesium.
  • Peanuts cover your daily folate needs 53% more than groat.
  • Peanuts contain 8 times more saturated fat than groat. While peanuts contain 6.279g of saturated fat, groat contains only 0.741g.
  • The glycemic index of peanuts is lower.

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

Infographic

Peanut vs Groat infographic
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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.
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%
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%
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%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +15.3%
~equal in Copper ~1.1mg
~equal in Phosphorus ~347mg

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin B2Vitamin B2 +214.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +94.7%
Contains more FatsFats +1348.2%
Contains more CarbsCarbs +343.3%
Contains more WaterWater +50%
~equal in Other ~2.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +2248.7%
Contains more Poly. FatPolyunsaturated fat +1397.4%
Contains less Sat. FatSaturated fat -88.2%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.