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Flour vs Groat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 30)
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 0.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Flour Groat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
39
Flour
5
Groat
Mineral Summary Score
22
Flour
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
Flour
6
:
2
Groat
Contains more Iron +480%
Contains more Calcium +114.3%
Contains more Potassium +21.6%
Contains more Zinc +14.8%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Magnesium +131.8%
Equal in Copper - 0.146
Contains more Iron +480%
Contains more Calcium +114.3%
Contains more Potassium +21.6%
Contains more Zinc +14.8%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Magnesium +131.8%
Equal in Copper - 0.146

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
Flour
5
:
3
Groat
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%

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%
Flour
20%
Groat
Carbohydrates
76%
Flour
20%
Groat
Fats
5%
Flour
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 Flour Groat Opinion
Calories 364 92 Flour
Protein 10.33 3.38 Flour
Fats 0.98 0.62 Flour
Vitamin C 0 0
Carbs 76.31 19.94 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 0.8 Flour
Calcium 15 7 Flour
Potassium 107 88 Flour
Magnesium 22 51 Groat
Sugars 0.27 0.9 Groat
Fiber 2.7 2.7
Copper 0.144 0.146 Groat
Zinc 0.7 0.61 Flour
Starch
Phosphorus 108 70 Flour
Sodium 2 4 Flour
Vitamin A 0 0
Vitamin E 0.06 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.785 0.04 Flour
Vitamin B2 0.494 0.039 Flour
Vitamin B3 5.904 0.94 Flour
Vitamin B5 0.438 0.359 Flour
Vitamin B6 0.044 0.077 Groat
Vitamin B12 0 0
Vitamin K 0.3 1.9 Groat
Folic acid (B9) 154 0 Flour
Trans Fat
Saturated Fat 0.155 0.134 Groat
Monounsaturated Fat 0.087 0.188 Groat
Polyunsaturated fat 0.413 0.188 Flour
Tryptophan 0.127 0.049 Flour
Threonine 0.281 0.129 Flour
Isoleucine 0.357 0.127 Flour
Leucine 0.71 0.212 Flour
Lysine 0.228 0.172 Flour
Methionine 0.183 0.044 Flour
Phenylalanine 0.52 0.133 Flour
Valine 0.415 0.173 Flour
Histidine 0.23 0.079 Flour
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.