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Groat vs. Seed — In-Depth Nutrition Comparison

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The main differences between Groat and Seed

  • Groat is richer in Vitamin B2, yet Seed is richer in Fiber, Selenium, Phosphorus, Iron, Manganese, Calcium, Vitamin B1, Magnesium, and Zinc.
  • Daily need coverage for Fiber from Seed is 98% higher.
  • Groat contains 3 times more Vitamin B2 than Seed. Groat contains 0.425mg of Vitamin B2, while Seed contains 0.17mg.

Food types used in this article are Buckwheat and Seeds, chia seeds, dried.

Infographic

Groat vs Seed 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
3
:
7
Seed
Contains more Potassium +13%
Contains less Sodium -93.8%
Contains more Copper +19%
Contains more Calcium +3405.6%
Contains more Iron +250.9%
Contains more Magnesium +45%
Contains more Phosphorus +147.8%
Contains more Zinc +90.8%
Contains more Manganese +109.5%
Contains more Selenium +565.1%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +13%
Contains less Sodium -93.8%
Contains more Copper +19%
Contains more Calcium +3405.6%
Contains more Iron +250.9%
Contains more Magnesium +45%
Contains more Phosphorus +147.8%
Contains more Zinc +90.8%
Contains more Manganese +109.5%
Contains more Selenium +565.1%

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
4
:
6
Seed
Contains more Vitamin B2 +150%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +150%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
:
3
Seed
Contains more Carbs +69.8%
Contains more Water +68.1%
Contains more Protein +24.8%
Contains more Fats +804.1%
Contains more Other +128.6%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +69.8%
Contains more Water +68.1%
Contains more Protein +24.8%
Contains more Fats +804.1%
Contains more Other +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
:
2
Seed
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +122%
Contains more Polyunsaturated fat +2177.7%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +122%
Contains more Polyunsaturated fat +2177.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Seed Opinion
Net carbs 61.5g 7.72g Groat
Protein 13.25g 16.54g Seed
Fats 3.4g 30.74g Seed
Carbs 71.5g 42.12g Groat
Calories 343kcal 486kcal Seed
Fiber 10g 34.4g Seed
Calcium 18mg 631mg Seed
Iron 2.2mg 7.72mg Seed
Magnesium 231mg 335mg Seed
Phosphorus 347mg 860mg Seed
Potassium 460mg 407mg Groat
Sodium 1mg 16mg Groat
Zinc 2.4mg 4.58mg Seed
Copper 1.1mg 0.924mg Groat
Manganese 1.3mg 2.723mg Seed
Selenium 8.3µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.101mg 0.62mg Seed
Vitamin B2 0.425mg 0.17mg Groat
Vitamin B3 7.02mg 8.83mg Seed
Vitamin B5 1.233mg Groat
Vitamin B6 0.21mg Groat
Folate 30µg 49µg Seed
Tryptophan 0.192mg 0.436mg Seed
Threonine 0.506mg 0.709mg Seed
Isoleucine 0.498mg 0.801mg Seed
Leucine 0.832mg 1.371mg Seed
Lysine 0.672mg 0.97mg Seed
Methionine 0.172mg 0.588mg Seed
Phenylalanine 0.52mg 1.016mg Seed
Valine 0.678mg 0.95mg Seed
Histidine 0.309mg 0.531mg Seed
Trans Fat 0.14g Groat
Saturated Fat 0.741g 3.33g Groat
Monounsaturated Fat 1.04g 2.309g Seed
Polyunsaturated fat 1.039g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Seed
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
35%
Seed
Minerals Daily Need Coverage Score
109%
Groat
221%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.589g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.