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Groat vs Arborio rice - In-Depth Nutrition Comparison

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Summary of differences between Groat and Arborio rice

  • Groat has more Magnesium, Copper, and Phosphorus, while Arborio rice has more Folate, Vitamin B1, Selenium, and Iron.
  • Arborio rice covers your daily need of Folate 11% more than Groat.
  • Groat contains 6 times more Magnesium than Arborio rice. While Groat contains 51mg of Magnesium, Arborio rice contains only 8mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Groat vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +600%
Contains more Magnesium +537.5%
Contains more Phosphorus +112.1%
Contains more Potassium +238.5%
Contains more Zinc +52.5%
Contains more Copper +102.8%
Contains more Iron +82.5%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +600%
Contains more Magnesium +537.5%
Contains more Phosphorus +112.1%
Contains more Potassium +238.5%
Contains more Zinc +52.5%
Contains more Copper +102.8%
Contains more Iron +82.5%
Contains less Sodium -100%

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
Groat
4
:
Contains more Vitamin B2 +143.8%
Contains more Vitamin B6 +30.5%
Contains more Vitamin B1 +310%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B5 +10.6%
Contains more Folate +321.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B6 +30.5%
Contains more Vitamin B1 +310%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B5 +10.6%
Contains more Folate +321.4%

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.
Groat Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Arborio rice Opinion
Net carbs 17.24g 28.73g Arborio rice
Protein 3.38g 2.36g Groat
Fats 0.62g 0.19g Groat
Carbs 19.94g 28.73g Arborio rice
Calories 92kcal 130kcal Arborio rice
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Arborio rice
Fiber 2.7g g Groat
Calcium 7mg 1mg Groat
Iron 0.8mg 1.46mg Arborio rice
Magnesium 51mg 8mg Groat
Phosphorus 70mg 33mg Groat
Potassium 88mg 26mg Groat
Sodium 4mg 0mg Arborio rice
Zinc 0.61mg 0.4mg Groat
Copper 0.146mg 0.072mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.164mg Arborio rice
Vitamin B2 0.039mg 0.016mg Groat
Vitamin B3 0.94mg 1.493mg Arborio rice
Vitamin B5 0.359mg 0.397mg Arborio rice
Vitamin B6 0.077mg 0.059mg Groat
Folate 14µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.027mg Groat
Threonine 0.129mg 0.084mg Groat
Isoleucine 0.127mg 0.102mg Groat
Leucine 0.212mg 0.195mg Groat
Lysine 0.172mg 0.085mg Groat
Methionine 0.044mg 0.056mg Arborio rice
Phenylalanine 0.133mg 0.126mg Groat
Valine 0.173mg 0.144mg Groat
Histidine 0.079mg 0.056mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.051g Arborio rice
Monounsaturated Fat 0.188g 0.058g Groat
Polyunsaturated fat 0.188g 0.05g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Arborio rice
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
8
Groat
13
Arborio rice
Mineral Summary Score
22
Groat
14
Arborio rice

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
20%
Groat
14%
Arborio rice
Carbohydrates
20%
Groat
29%
Arborio rice
Fats
3%
Groat
1%
Arborio rice

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 - 24)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.083g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.