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  6. Buckwheat vs. Groat

Buckwheat vs. Groat — In-Depth Nutrition Comparison

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How are buckwheat and groat different?

  • Groat is higher than buckwheat in copper, magnesium, phosphorus, manganese, vitamin B3, vitamin B2, fiber, iron, vitamin B5, and zinc.
  • Groat covers your daily need for copper, 106% more than buckwheat.

Buckwheat groats, roasted, cooked and Buckwheat types were used in this article.

Infographic

Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Groat
Groat
10
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 more MagnesiumMagnesium +352.9%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +422.7%
Contains more IronIron +175%
Contains more CopperCopper +653.4%
Contains more ZincZinc +293.4%
Contains more PhosphorusPhosphorus +395.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +277.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Groat
Groat
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +989.7%
Contains more Vitamin B3Vitamin B3 +646.8%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Groat DV% diff.
Copper 0.146mg 1.1mg 106%
Magnesium 51mg 231mg 43%
Phosphorus 70mg 347mg 40%
Manganese 0.403mg 1.3mg 39%
Vitamin B3 0.94mg 7.02mg 38%
Vitamin B2 0.039mg 0.425mg 30%
Fiber 2.7g 10g 29%
Protein 3.38g 13.25g 20%
Iron 0.8mg 2.2mg 18%
Carbs 19.94g 71.5g 17%
Vitamin B5 0.359mg 1.233mg 17%
Zinc 0.61mg 2.4mg 16%
Calories 92kcal 343kcal 13%
Potassium 88mg 460mg 11%
Selenium 2.2µg 8.3µg 11%
Vitamin B6 0.077mg 0.21mg 10%
Polyunsaturated fat 0.188g 1.039g 6%
Vitamin B1 0.04mg 0.101mg 5%
Fats 0.62g 3.4g 4%
Folate 14µg 30µg 4%
Choline 20.1mg 4%
Saturated fat 0.134g 0.741g 3%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.188g 1.04g 2%
Calcium 7mg 18mg 1%
Vitamin E 0.09mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 272kcal 259kcal N/A
Weight per 100 calories 109g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Net carbs 17.24g 61.5g N/A
Sugar 0.9g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.049mg 0.192mg 0%
Threonine 0.129mg 0.506mg 0%
Isoleucine 0.127mg 0.498mg 0%
Leucine 0.212mg 0.832mg 0%
Lysine 0.172mg 0.672mg 0%
Methionine 0.044mg 0.172mg 0%
Phenylalanine 0.133mg 0.52mg 0%
Valine 0.173mg 0.678mg 0%
Histidine 0.079mg 0.309mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Groat
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 +675.7%
Contains more ProteinProtein +292%
Contains more FatsFats +448.4%
Contains more CarbsCarbs +258.6%
Contains more OtherOther +388.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Groat
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 -81.9%
Contains more Mono. FatMonounsaturated fat +453.2%
Contains more Poly. FatPolyunsaturated fat +452.7%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.