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Cereal vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Cereal and Groat?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, while Groat is higher in Copper, and Magnesium.
  • Cereal's daily need coverage for Vitamin B1 is 516% higher.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Buckwheat types in this comparison.

Infographic

Cereal 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.
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Groat
8
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 IronIron +1448.2%
Contains more ZincZinc +216.7%
Contains more MagnesiumMagnesium +1115.8%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +338.1%
Contains more CopperCopper +702.9%
Contains more PhosphorusPhosphorus +350.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +64.6%
Contains more SeleniumSelenium +31.7%

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.
Cereal
7
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Groat
2
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6125.7%
Contains more Vitamin B2Vitamin B2 +810.6%
Contains more Vitamin B3Vitamin B3 +321.9%
Contains more Vitamin B6Vitamin B6 +2750.5%
Contains more Vitamin B5Vitamin B5 +445.6%
~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
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Groat
3
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 CarbsCarbs +21.5%
Contains more ProteinProtein +118.6%
Contains more FatsFats +214.8%
Contains more WaterWater +157.9%
~equal in Other ~2.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -64.9%
Contains more Mono. FatMonounsaturated Fat +409.8%
Contains more Poly. FatPolyunsaturated fat +193.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Groat Opinion
Calories 378kcal 343kcal Cereal
Protein 6.06g 13.25g Groat
Fats 1.08g 3.4g Groat
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 61.5g Cereal
Carbs 86.85g 71.5g Cereal
Magnesium 19mg 231mg Groat
Calcium 10mg 18mg Groat
Potassium 105mg 460mg Groat
Iron 34.06mg 2.2mg Cereal
Sugar 10.35g Groat
Fiber 1.4g 10g Groat
Copper 0.137mg 1.1mg Groat
Zinc 7.6mg 2.4mg Cereal
Phosphorus 77mg 347mg Groat
Sodium 795mg 1mg Groat
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Manganese 0.79mg 1.3mg Groat
Selenium 6.3µg 8.3µg Groat
Vitamin B1 6.288mg 0.101mg Cereal
Vitamin B2 3.87mg 0.425mg Cereal
Vitamin B3 29.62mg 7.02mg Cereal
Vitamin B5 0.226mg 1.233mg Groat
Vitamin B6 5.986mg 0.21mg Cereal
Folate 30µg Groat
Saturated Fat 0.26g 0.741g Cereal
Monounsaturated Fat 0.204g 1.04g Groat
Polyunsaturated fat 0.354g 1.039g Groat
Tryptophan 0.066mg 0.192mg Groat
Threonine 0.241mg 0.506mg Groat
Isoleucine 0.26mg 0.498mg Groat
Leucine 0.767mg 0.832mg Groat
Lysine 0.113mg 0.672mg Groat
Methionine 0.13mg 0.172mg Groat
Phenylalanine 0.365mg 0.52mg Groat
Valine 0.344mg 0.678mg Groat
Histidine 0.162mg 0.309mg Groat
Fructose 0.26g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
363%
Cereal
31%
Groat
Minerals Daily Need Coverage Score
183%
Cereal
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 794mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins

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. 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.