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  6. Wild rice raw vs. Groat

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

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

  • Wild rice raw is richer in Zinc, Folate, Vitamin B6, and Phosphorus, while Groat is higher in Copper, Fiber, Magnesium, Vitamin B2, Selenium, and Monounsaturated Fat.
  • Groat's daily need coverage for Copper is 64% higher.
  • Groat has 3 times less Folate than Wild rice raw. Wild rice raw has 95µg of Folate, while Groat has 30µg.

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

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
4
:
6
Groat
Groat
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
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%
Equal in Potassium - 460
Equal in Manganese - 1.3
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
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%
Equal in Potassium - 460
Equal in Manganese - 1.3

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.
Wild rice raw
Wild rice raw
6
:
3
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02
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%
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 A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Groat
Groat
Contains more Protein +11.2%
Contains more Fats +214.8%
Contains more Water +25.6%
Contains more Other +37.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5
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
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 Protein +11.2%
Contains more Fats +214.8%
Contains more Water +25.6%
Contains more Other +37.3%
Equal in Protein - 13.25
Equal in Carbs - 71.5

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Groat
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
39%
Wild rice raw
33%
Groat
Minerals Daily Need Coverage Score
96%
Wild rice raw
109%
Groat

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.