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Oatmeal vs. Groat — In-Depth Nutrition Comparison

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Differences between Oatmeal and Groat

  • Oatmeal has more Iron, while Groat has more Copper, Magnesium, Phosphorus, Fiber, Manganese, Vitamin B3, Vitamin B5, Zinc, and Vitamin B2.
  • Groat's daily need coverage for Copper is 115% higher.
  • Groat contains 3 times less Iron than Oatmeal. Oatmeal contains 5.96mg of Iron, while Groat contains 2.2mg.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Buckwheat.

Infographic

Oatmeal vs Groat 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.
:
8
Groat
Contains more Calcium +344.4%
Contains more Iron +170.9%
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +654.1%
Contains less Sodium -98%
Contains more Zinc +287.1%
Contains more Copper +1566.7%
Contains more Manganese +133%
Contains more Selenium +66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +344.4%
Contains more Iron +170.9%
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +654.1%
Contains less Sodium -98%
Contains more Zinc +287.1%
Contains more Copper +1566.7%
Contains more Manganese +133%
Contains more Selenium +66%

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.
:
3
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Groat
Contains more Water +761.8%
Contains more Protein +459.1%
Contains more Fats +150%
Contains more Carbs +512.7%
Contains more Other +268.4%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 Water +761.8%
Contains more Protein +459.1%
Contains more Fats +150%
Contains more Carbs +512.7%
Contains more Other +268.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Groat
Contains less Saturated Fat -69.5%
Contains more Monounsaturated Fat +166%
Contains more Polyunsaturated fat +143.9%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -69.5%
Contains more Monounsaturated Fat +166%
Contains more Polyunsaturated fat +143.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Groat Opinion
Net carbs 9.97g 61.5g Groat
Protein 2.37g 13.25g Groat
Fats 1.36g 3.4g Groat
Carbs 11.67g 71.5g Groat
Calories 68kcal 343kcal Groat
Starch 10.37g Oatmeal
Sugar 0.46g Groat
Fiber 1.7g 10g Groat
Calcium 80mg 18mg Oatmeal
Iron 5.96mg 2.2mg Oatmeal
Magnesium 26mg 231mg Groat
Phosphorus 77mg 347mg Groat
Potassium 61mg 460mg Groat
Sodium 49mg 1mg Groat
Zinc 0.62mg 2.4mg Groat
Copper 0.066mg 1.1mg Groat
Manganese 0.558mg 1.3mg Groat
Selenium 5µg 8.3µg Groat
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.101mg Oatmeal
Vitamin B2 0.215mg 0.425mg Groat
Vitamin B3 3.025mg 7.02mg Groat
Vitamin B5 0.317mg 1.233mg Groat
Vitamin B6 0.29mg 0.21mg Oatmeal
Folate 44µg 30µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.192mg Groat
Threonine 0.083mg 0.506mg Groat
Isoleucine 0.105mg 0.498mg Groat
Leucine 0.2mg 0.832mg Groat
Lysine 0.135mg 0.672mg Groat
Methionine 0.04mg 0.172mg Groat
Phenylalanine 0.13mg 0.52mg Groat
Valine 0.151mg 0.678mg Groat
Histidine 0.057mg 0.309mg Groat
Trans Fat 0.003g Groat
Saturated Fat 0.226g 0.741g Oatmeal
Monounsaturated Fat 0.391g 1.04g Groat
Polyunsaturated fat 0.426g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Groat
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
27%
Oatmeal
33%
Groat
Minerals Daily Need Coverage Score
45%
Oatmeal
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.515g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Groat
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?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.