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Arborio rice vs. Groat — In-Depth Nutrition Comparison

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Differences between arborio rice and groat

  • Arborio rice contains less copper, magnesium, phosphorus, manganese, vitamin B3, vitamin B2, zinc, vitamin B5, potassium, and vitamin B6 than groat.
  • Groat's daily need coverage for copper is 114% higher.
  • Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Buckwheat.

Infographic

Arborio rice vs Groat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2787.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1669.2%
Contains more IronIron +50.7%
Contains more CopperCopper +1427.8%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +951.5%
Contains more ManganeseManganese +264.1%
Contains more SeleniumSelenium +10.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Groat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin B1Vitamin B1 +62.4%
Contains more FolateFolate +96.7%
Contains more Vitamin B2Vitamin B2 +2556.3%
Contains more Vitamin B3Vitamin B3 +370.2%
Contains more Vitamin B5Vitamin B5 +210.6%
Contains more Vitamin B6Vitamin B6 +255.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Groat
4
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 WaterWater +602.9%
Contains more ProteinProtein +461.4%
Contains more FatsFats +1689.5%
Contains more CarbsCarbs +148.9%
Contains more OtherOther +1005.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +1693.1%
Contains more Poly. FatPolyunsaturated fat +1978%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Groat DV% diff.
Copper 0.072mg 1.1mg 114%
Magnesium 8mg 231mg 53%
Phosphorus 33mg 347mg 45%
Manganese 0.357mg 1.3mg 41%
Fiber 10g 40%
Vitamin B3 1.493mg 7.02mg 35%
Vitamin B2 0.016mg 0.425mg 31%
Protein 2.36g 13.25g 22%
Zinc 0.4mg 2.4mg 18%
Vitamin B5 0.397mg 1.233mg 17%
Carbs 28.73g 71.5g 14%
Potassium 26mg 460mg 13%
Vitamin B6 0.059mg 0.21mg 12%
Calories 130kcal 343kcal 11%
Iron 1.46mg 2.2mg 9%
Polyunsaturated fat 0.05g 1.039g 7%
Folate 59µg 30µg 7%
Vitamin B1 0.164mg 0.101mg 5%
Fats 0.19g 3.4g 5%
Saturated fat 0.051g 0.741g 3%
Calcium 1mg 18mg 2%
Monounsaturated fat 0.058g 1.04g 2%
Selenium 7.5µg 8.3µg 1%
Net carbs 28.73g 61.5g N/A
Sodium 0mg 1mg 0%
Tryptophan 0.027mg 0.192mg 0%
Threonine 0.084mg 0.506mg 0%
Isoleucine 0.102mg 0.498mg 0%
Leucine 0.195mg 0.832mg 0%
Lysine 0.085mg 0.672mg 0%
Methionine 0.056mg 0.172mg 0%
Phenylalanine 0.126mg 0.52mg 0%
Valine 0.144mg 0.678mg 0%
Histidine 0.056mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
31%
Groat
Minerals Daily Need Coverage Score
20%
Arborio rice
109%
Groat

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.69g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.