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Bread vs Groat - In-Depth Nutrition Comparison

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A recap on differences between Bread and Groat

  • Groat has less Selenium, Manganese, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Phosphorus, and Calcium.
  • Bread covers your daily Selenium needs 57% more than Groat.
  • Groat contains 150 times less Sodium than Bread. Bread contains 601mg of Sodium, while Groat contains 4mg.

Food varieties used in this article are Bread, wheat, toasted and Buckwheat groats, roasted, cooked.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
1
Groat
Contains more Calcium +2257.1%
Contains more Iron +411.3%
Contains more Magnesium +15.7%
Contains more Phosphorus +168.6%
Contains more Potassium +153.4%
Contains more Zinc +141%
Contains more Copper +35.6%
Contains less Sodium -99.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +2257.1%
Contains more Iron +411.3%
Contains more Magnesium +15.7%
Contains more Phosphorus +168.6%
Contains more Potassium +153.4%
Contains more Zinc +141%
Contains more Copper +35.6%
Contains less Sodium -99.3%

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
Bread
9
:
0
Groat
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +564.9%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +98.7%
Contains more Folate +514.3%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +564.9%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +98.7%
Contains more Folate +514.3%
Contains more Vitamin K +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bread Groat Opinion
Net carbs 51.07g 17.24g Bread
Protein 12.96g 3.38g Bread
Fats 4.27g 0.62g Bread
Carbs 55.77g 19.94g Bread
Calories 313kcal 92kcal Bread
Starch g g
Fructose g 0.1g Groat
Sugar 6.42g 0.9g Groat
Fiber 4.7g 2.7g Bread
Calcium 165mg 7mg Bread
Iron 4.09mg 0.8mg Bread
Magnesium 59mg 51mg Bread
Phosphorus 188mg 70mg Bread
Potassium 223mg 88mg Bread
Sodium 601mg 4mg Groat
Zinc 1.47mg 0.61mg Bread
Copper 0.198mg 0.146mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.09mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.04mg Bread
Vitamin B2 0.382mg 0.039mg Bread
Vitamin B3 6.25mg 0.94mg Bread
Vitamin B5 0.456mg 0.359mg Bread
Vitamin B6 0.153mg 0.077mg Bread
Folate 86µg 14µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 1.9µg Bread
Tryptophan 0.092mg 0.049mg Bread
Threonine 0.299mg 0.129mg Bread
Isoleucine 0.258mg 0.127mg Bread
Leucine 0.461mg 0.212mg Bread
Lysine 0.215mg 0.172mg Bread
Methionine 0.105mg 0.044mg Bread
Phenylalanine 0.315mg 0.133mg Bread
Valine 0.31mg 0.173mg Bread
Histidine 0.15mg 0.079mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.134g Groat
Monounsaturated Fat 1.019g 0.188g Bread
Polyunsaturated fat 1.72g 0.188g Bread

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
8
Groat
Mineral Summary Score
66
Bread
22
Groat

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 food.
Protein
78%
Bread
20%
Groat
Carbohydrates
56%
Bread
20%
Groat
Fats
20%
Bread
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 5.52g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.855g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 15)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2.1)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.