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Groat vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between Groat and Corn?

  • Groat has more Copper, Manganese, Magnesium, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, Zinc, and Selenium than Corn.
  • Groat's daily need coverage for Copper is 117% higher.
  • Corn has 42 times less Selenium than Groat. Groat has 8.3µg of Selenium, while Corn has 0.2µg.

We used Buckwheat and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Groat vs Corn 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
9
:
0
Corn
Contains more Calcium +500%
Contains more Iron +388.9%
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +111%
Contains more Zinc +287.1%
Contains more Copper +2144.9%
Contains more Manganese +678.4%
Contains more Selenium +4050%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +500%
Contains more Iron +388.9%
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +111%
Contains more Zinc +287.1%
Contains more Copper +2144.9%
Contains more Manganese +678.4%
Contains more Selenium +4050%
Equal in Sodium - 1

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
6
:
4
Corn
Contains more Vitamin B2 +645.6%
Contains more Vitamin B3 +317.1%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +51.1%
Contains more Folate +30.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.093
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B2 +645.6%
Contains more Vitamin B3 +317.1%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +51.1%
Contains more Folate +30.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
1
Corn
Contains more Protein +288.6%
Contains more Fats +126.7%
Contains more Carbs +240.8%
Contains more Other +200%
Contains more Water +652.9%
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
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +288.6%
Contains more Fats +126.7%
Contains more Carbs +240.8%
Contains more Other +200%
Contains more Water +652.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
:
1
Corn
Contains more Monounsaturated Fat +178.1%
Contains more Polyunsaturated fat +72.3%
Contains less Saturated Fat -73.4%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +178.1%
Contains more Polyunsaturated fat +72.3%
Contains less Saturated Fat -73.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Corn
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Corn Opinion
Net carbs 61.5g 18.58g Groat
Protein 13.25g 3.41g Groat
Fats 3.4g 1.5g Groat
Carbs 71.5g 20.98g Groat
Calories 343kcal 96kcal Groat
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Groat
Fiber 10g 2.4g Groat
Calcium 18mg 3mg Groat
Iron 2.2mg 0.45mg Groat
Magnesium 231mg 26mg Groat
Phosphorus 347mg 77mg Groat
Potassium 460mg 218mg Groat
Sodium 1mg 1mg
Zinc 2.4mg 0.62mg Groat
Copper 1.1mg 0.049mg Groat
Manganese 1.3mg 0.167mg Groat
Selenium 8.3µg 0.2µg Groat
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.101mg 0.093mg Groat
Vitamin B2 0.425mg 0.057mg Groat
Vitamin B3 7.02mg 1.683mg Groat
Vitamin B5 1.233mg 0.792mg Groat
Vitamin B6 0.21mg 0.139mg Groat
Folate 30µg 23µg Groat
Vitamin K 0.4µg Corn
Tryptophan 0.192mg 0.023mg Groat
Threonine 0.506mg 0.133mg Groat
Isoleucine 0.498mg 0.133mg Groat
Leucine 0.832mg 0.358mg Groat
Lysine 0.672mg 0.141mg Groat
Methionine 0.172mg 0.069mg Groat
Phenylalanine 0.52mg 0.155mg Groat
Valine 0.678mg 0.191mg Groat
Histidine 0.309mg 0.091mg Groat
Saturated Fat 0.741g 0.197g Corn
Monounsaturated Fat 1.04g 0.374g Groat
Polyunsaturated fat 1.039g 0.603g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
17%
Corn
Minerals Daily Need Coverage Score
109%
Groat
14%
Corn

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.544g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 2)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.