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  6. Brown rice vs. Groat

Brown rice vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Groat

  • Groat is higher than Brown rice in Copper, Magnesium, Phosphorus, Fiber, Vitamin B3, Vitamin B2, Iron, Vitamin B5, Zinc, and Manganese.
  • Groat covers your daily Copper needs 110% more than Brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Buckwheat.

Infographic

Brown rice vs Groat 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.
Brown rice
Brown rice
0
:
10
Groat
Groat
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%
Contains more Manganese +33.5%
Contains more Selenium +43.1%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%
Contains more Manganese +33.5%
Contains more Selenium +43.1%

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.
Brown rice
Brown rice
3
:
5
Groat
Groat
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Groat
Groat
Contains more Water +620.7%
Contains more Protein +383.6%
Contains more Fats +250.5%
Contains more Carbs +179.5%
Contains more Other +377.3%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more Water +620.7%
Contains more Protein +383.6%
Contains more Fats +250.5%
Contains more Carbs +179.5%
Contains more Other +377.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Groat
Groat
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +183.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +183.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Groat Opinion
Net carbs 23.98g 61.5g Groat
Protein 2.74g 13.25g Groat
Fats 0.97g 3.4g Groat
Carbs 25.58g 71.5g Groat
Calories 123kcal 343kcal Groat
Starch 24.79g Brown rice
Sugar 0.24g Groat
Fiber 1.6g 10g Groat
Calcium 3mg 18mg Groat
Iron 0.56mg 2.2mg Groat
Magnesium 39mg 231mg Groat
Phosphorus 103mg 347mg Groat
Potassium 86mg 460mg Groat
Sodium 4mg 1mg Groat
Zinc 0.71mg 2.4mg Groat
Copper 0.106mg 1.1mg Groat
Manganese 0.974mg 1.3mg Groat
Selenium 5.8µg 8.3µg Groat
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.101mg Brown rice
Vitamin B2 0.069mg 0.425mg Groat
Vitamin B3 2.561mg 7.02mg Groat
Vitamin B5 0.38mg 1.233mg Groat
Vitamin B6 0.123mg 0.21mg Groat
Folate 9µg 30µg Groat
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.192mg Groat
Threonine 0.095mg 0.506mg Groat
Isoleucine 0.109mg 0.498mg Groat
Leucine 0.214mg 0.832mg Groat
Lysine 0.099mg 0.672mg Groat
Methionine 0.058mg 0.172mg Groat
Phenylalanine 0.133mg 0.52mg Groat
Valine 0.151mg 0.678mg Groat
Histidine 0.066mg 0.309mg Groat
Saturated Fat 0.26g 0.741g Brown rice
Monounsaturated Fat 0.369g 1.04g Groat
Polyunsaturated fat 0.366g 1.039g Groat
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
33%
Groat
Minerals Daily Need Coverage Score
32%
Brown rice
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.