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Groat nutrition chart, glycemic index and rich nutrients

Buckwheat groats, roasted, cooked
*all the values are displayed for the amount of 100 grams

What is Groat rich in: TOP 5 nutrients.

Groat
richer than 78% foods
richer than 71% foods
Rich in Carbs
richer than 65% foods
richer than 62% foods
Rich in Manganese
richer than 60% foods
78% Magnesium
71% Fiber
65% Carbs
62% Copper
60% Manganese
Explanation: This food contains more Magnesium than 78% of foods. More importantly, although there are several foods (22%) which contain more Magnesium, this food itself is rich in Magnesium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Carbs, Copper and Manganese

Groat Glycemic index (GI)

45
Similar food data
48 Bulgur Bulgur
65 Couscous Couscous
71 Millet Millet

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 7%
3.38 g of 50 g
7%
Fats:
Daily Value: 1%
0.62 g of 65 g
1%
Carbs:
Daily Value: 7%
19.94 g of 300 g
7%
Water:
Daily Value: 4%
75.63 g of 2,000 g
4%
Other:
0.43 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 92
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
7%
TotalCarbohydrate 20g
12%
Dietary Fiber 3g
Total Sugars 1g
Includes 1g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 7mg 1%

Iron 1mg 6%

Potassium 88mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 7 mg of 1,000 mg 1%
Iron: 0.8 mg of 18 mg 4%
Magnesium: 51 mg of 400 mg 13%
Phosphorus: 70 mg of 1,000 mg 7%
Potassium: 88 mg of 3,500 mg 3%
Sodium: 4 mg of 2,400 mg 0%
Zinc: 0.61 mg of 15 mg 4%
Copper: 0.146 mg of 2 mg 7%
Manganese: 0.403 mg of 2 mg 20%
Selenium: 2.2 µg of 70 µg 3%
Choline: 20.1 mg of 550 mg 4%

Mineral chart - relative view

Magnesium
51 mg
TOP 22%
Copper
0.146 mg
TOP 38%
Manganese
0.403 mg
TOP 40%
Zinc
0.61 mg
TOP 64%
Iron
0.8 mg
TOP 67%
Phosphorus
70 mg
TOP 72%
Choline
20.1 mg
TOP 75%
Selenium
2.2 mg
TOP 76%
Calcium
7 mg
TOP 85%
Potassium
88 mg
TOP 85%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.09 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.04 mg of 2 mg 3%
Vitamin B2: 0.039 mg of 2 mg 2%
Vitamin B3: 0.94 mg of 20 mg 5%
Vitamin B5: 0.359 mg of 10 mg 4%
Vitamin B6: 0.077 mg of 2 mg 4%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.9 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin K
1.9 µg
TOP 66%
Vitamin B5
0.359 µg
TOP 69%
Vitamin B3
0.94 µg
TOP 70%
Vitamin B6
0.077 µg
TOP 70%
Vitamin B1
0.04 µg
TOP 78%
Vitamin B2
0.039 µg
TOP 85%
Vitamin E
0.09 µg
TOP 87%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 49 mg of 280 mg 18%
Threonine: 129 mg of 1,050 mg 12%
Isoleucine: 127 mg of 1,400 mg 9%
Leucine: 212 mg of 2,730 mg 8%
Lysine: 172 mg of 2,100 mg 8%
Methionine: 44 mg of 1,050 mg 4%
Phenylalanine: 133 mg of 1,750 mg 8%
Valine: 173 mg of 1,820 mg 10%
Histidine: 79 mg of 700 mg 11%

Fat type information

Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
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.