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Rye vs Groat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Groat
Groat contains less Sugars (difference - 0.08g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.063g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Groat
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
5
Groat
Mineral Summary Score
48
Rye
15
Groat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
0
Groat
Contains more Iron +228.8%
Contains more Calcium +242.9%
Contains more Potassium +479.5%
Contains more Magnesium +115.7%
Contains more Copper +151.4%
Contains more Zinc +334.4%
Contains more Phosphorus +374.3%
Contains less Sodium -50%
Contains more Iron +228.8%
Contains more Calcium +242.9%
Contains more Potassium +479.5%
Contains more Magnesium +115.7%
Contains more Copper +151.4%
Contains more Zinc +334.4%
Contains more Phosphorus +374.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
0
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +543.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +305.6%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +210.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +543.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +305.6%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +210.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
20%
Groat
Carbohydrates
76%
Rye
20%
Groat
Fats
8%
Rye
3%
Groat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Groat Opinion
Calories 338 92 Rye
Protein 10.34 3.38 Rye
Fats 1.63 0.62 Rye
Vitamin C 0 0
Carbs 75.86 19.94 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 0.8 Rye
Calcium 24 7 Rye
Potassium 510 88 Rye
Magnesium 110 51 Rye
Sugars 0.98 0.9 Rye
Fiber 15.1 2.7 Rye
Copper 0.367 0.146 Rye
Zinc 2.65 0.61 Rye
Starch
Phosphorus 332 70 Rye
Sodium 2 4 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 0.09 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.04 Rye
Vitamin B2 0.251 0.039 Rye
Vitamin B3 4.27 0.94 Rye
Vitamin B5 1.456 0.359 Rye
Vitamin B6 0.294 0.077 Rye
Vitamin B12 0 0
Vitamin K 5.9 1.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Groat
Saturated Fat 0.197 0.134 Groat
Monounsaturated Fat 0.208 0.188 Rye
Polyunsaturated fat 0.767 0.188 Rye
Tryptophan 0.108 0.049 Rye
Threonine 0.289 0.129 Rye
Isoleucine 0.208 0.127 Rye
Leucine 0.563 0.212 Rye
Lysine 0.286 0.172 Rye
Methionine 0.153 0.044 Rye
Phenylalanine 0.435 0.133 Rye
Valine 0.317 0.173 Rye
Histidine 0.189 0.079 Rye
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.