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  6. Walnut vs. Groat

Walnut vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between walnut and groat

  • Walnut has more manganese, copper, vitamin B6, vitamin B1, and folate; however, groat is higher in vitamin B3, vitamin B2, magnesium, and vitamin B5.
  • Walnut covers your daily need for manganese, 92% more than groat.
  • Walnut has 8 times more saturated fat than groat. While walnut has 6.126g of saturated fat, groat has only 0.741g.
  • The glycemic index of groat is higher.

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

Infographic

Walnut vs Groat 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.
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%
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 +444.4%
Contains more IronIron +32.3%
Contains more CopperCopper +44.2%
Contains more ZincZinc +28.8%
Contains more ManganeseManganese +162.6%
Contains more MagnesiumMagnesium +46.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +69.4%
~equal in Potassium ~460mg
~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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +237.6%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +226.7%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +524%
Contains more Vitamin B5Vitamin B5 +116.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +14.9%
Contains more FatsFats +1817.9%
Contains more CarbsCarbs +421.5%
Contains more WaterWater +139.6%
Contains more OtherOther +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +758.9%
Contains more Poly. FatPolyunsaturated fat +4440.3%
Contains less Sat. FatSaturated fat -87.9%

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