Groat vs. Wild rice — In-Depth Nutrition Comparison
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What are the differences between Groat and Wild rice?
- The amount of Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Iron, and Selenium in Groat is higher than in Wild rice.
- Groat's daily need coverage for Copper is 109% more.
- Wild rice contains 10 times less Selenium than Groat. Groat contains 8.3µg of Selenium, while Wild rice contains 0.8µg.
We used Buckwheat and Wild rice, cooked types in this article.
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.
Contains
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Calcium
+500%
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Iron
+266.7%
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Magnesium
+621.9%
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Phosphorus
+323.2%
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Potassium
+355.4%
Contains
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Sodium
-66.7%
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Zinc
+79.1%
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Copper
+809.1%
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Manganese
+361%
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Selenium
+937.5%
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Calcium
+500%
Contains
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Iron
+266.7%
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Magnesium
+621.9%
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Phosphorus
+323.2%
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Potassium
+355.4%
Contains
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Sodium
-66.7%
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Zinc
+79.1%
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Copper
+809.1%
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Manganese
+361%
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Selenium
+937.5%
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.
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Contains
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Vitamin B1
+94.2%
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Vitamin B2
+388.5%
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Vitamin B3
+445.5%
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Vitamin B5
+700.6%
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Vitamin B6
+55.6%
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Folate
+15.4%
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Vitamin A
+∞%
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Vitamin B1
+94.2%
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Vitamin B2
+388.5%
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Vitamin B3
+445.5%
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Vitamin B5
+700.6%
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Vitamin B6
+55.6%
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Folate
+15.4%
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+232.1%
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Fats
+900%
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Carbs
+235.1%
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Other
+425%
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Water
+658.3%
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Protein
+232.1%
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Fats
+900%
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Carbs
+235.1%
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Other
+425%
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Water
+658.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1980%
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Polyunsaturated fat
+387.8%
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Saturated Fat
-93.4%
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Monounsaturated Fat
+1980%
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Polyunsaturated fat
+387.8%
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Saturated Fat
-93.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.5g | 19.54g |
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| Protein | 13.25g | 3.99g |
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| Fats | 3.4g | 0.34g |
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| Carbs | 71.5g | 21.34g |
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| Calories | 343kcal | 101kcal |
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| Fructose | 0.2g |
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| Sugar | 0.73g |
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| Fiber | 10g | 1.8g |
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| Calcium | 18mg | 3mg |
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| Iron | 2.2mg | 0.6mg |
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| Magnesium | 231mg | 32mg |
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| Phosphorus | 347mg | 82mg |
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| Potassium | 460mg | 101mg |
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| Sodium | 1mg | 3mg |
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| Zinc | 2.4mg | 1.34mg |
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| Copper | 1.1mg | 0.121mg |
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| Manganese | 1.3mg | 0.282mg |
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| Selenium | 8.3µg | 0.8µg |
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| Vitamin A | 0IU | 3IU |
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| Vitamin E | 0.24mg |
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| Vitamin B1 | 0.101mg | 0.052mg |
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| Vitamin B2 | 0.425mg | 0.087mg |
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| Vitamin B3 | 7.02mg | 1.287mg |
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| Vitamin B5 | 1.233mg | 0.154mg |
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| Vitamin B6 | 0.21mg | 0.135mg |
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| Folate | 30µg | 26µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.192mg | 0.049mg |
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| Threonine | 0.506mg | 0.127mg |
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| Isoleucine | 0.498mg | 0.167mg |
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| Leucine | 0.832mg | 0.276mg |
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| Lysine | 0.672mg | 0.17mg |
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| Methionine | 0.172mg | 0.119mg |
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| Phenylalanine | 0.52mg | 0.195mg |
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| Valine | 0.678mg | 0.232mg |
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| Histidine | 0.309mg | 0.104mg |
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| Saturated Fat | 0.741g | 0.049g |
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| Monounsaturated Fat | 1.04g | 0.05g |
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| Polyunsaturated fat | 1.039g | 0.213g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
109%
21%
Comparison summary
Which food is lower in Saturated Fat?
Wild rice is lower in Saturated Fat (difference - 0.692g)
Which food is cheaper?
Wild rice is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.