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  6. Groat vs. Wild rice raw

Groat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between Groat and Wild rice raw?

  • Groat is richer in Copper, Fiber, Magnesium, Vitamin B2, Selenium, and Monounsaturated Fat, while Wild rice raw is higher in Zinc, Folate, Vitamin B6, and Phosphorus.
  • Groat's daily need coverage for Copper is 64% higher.
  • Wild rice raw has 7 times less Monounsaturated Fat than Groat. Groat has 1.04g of Monounsaturated Fat, while Wild rice raw has 0.159g.

We used Buckwheat and Wild rice, raw types in this comparison.

Infographic

Groat vs Wild rice raw 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
Groat
6
:
4
Wild rice raw
Wild rice raw
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains less Sodium -85.7%
Contains more Copper +109.9%
Contains more Selenium +196.4%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
Equal in Potassium - 427
Equal in Manganese - 1.329
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains less Sodium -85.7%
Contains more Copper +109.9%
Contains more Selenium +196.4%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
Equal in Potassium - 427
Equal in Manganese - 1.329

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
Groat
3
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Equal in Vitamin B3 - 6.733
Groat
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Equal in Vitamin B3 - 6.733

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Wild rice raw
Wild rice raw
Contains more Fats +214.8%
Contains more Water +25.6%
Contains more Other +37.3%
Contains more Protein +11.2%
Equal in Carbs - 74.9
Groat
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
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +214.8%
Contains more Water +25.6%
Contains more Other +37.3%
Contains more Protein +11.2%
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +554.1%
Contains more Polyunsaturated fat +53.7%
Contains less Saturated Fat -78.9%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +554.1%
Contains more Polyunsaturated fat +53.7%
Contains less Saturated Fat -78.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Wild rice raw Opinion
Net carbs 61.5g 68.7g Wild rice raw
Protein 13.25g 14.73g Wild rice raw
Fats 3.4g 1.08g Groat
Carbs 71.5g 74.9g Wild rice raw
Calories 343kcal 357kcal Wild rice raw
Sugar 2.5g Groat
Fiber 10g 6.2g Groat
Calcium 18mg 21mg Wild rice raw
Iron 2.2mg 1.96mg Groat
Magnesium 231mg 177mg Groat
Phosphorus 347mg 433mg Wild rice raw
Potassium 460mg 427mg Groat
Sodium 1mg 7mg Groat
Zinc 2.4mg 5.96mg Wild rice raw
Copper 1.1mg 0.524mg Groat
Manganese 1.3mg 1.329mg Wild rice raw
Selenium 8.3µg 2.8µg Groat
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.101mg 0.115mg Wild rice raw
Vitamin B2 0.425mg 0.262mg Groat
Vitamin B3 7.02mg 6.733mg Groat
Vitamin B5 1.233mg 1.074mg Groat
Vitamin B6 0.21mg 0.391mg Wild rice raw
Folate 30µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.192mg 0.179mg Groat
Threonine 0.506mg 0.469mg Groat
Isoleucine 0.498mg 0.618mg Wild rice raw
Leucine 0.832mg 1.018mg Wild rice raw
Lysine 0.672mg 0.629mg Groat
Methionine 0.172mg 0.438mg Wild rice raw
Phenylalanine 0.52mg 0.721mg Wild rice raw
Valine 0.678mg 0.858mg Wild rice raw
Histidine 0.309mg 0.384mg Wild rice raw
Saturated Fat 0.741g 0.156g Wild rice raw
Monounsaturated Fat 1.04g 0.159g Groat
Polyunsaturated fat 1.039g 0.676g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
109%
Groat
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.