Groat vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between groat and arborio rice

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.
Arborio rice contains 29 times less magnesium than groat. Groat contains 231mg of magnesium, while arborio rice contains 8mg.
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 Buckwheat and Rice, white, short-grain, enriched, cooked.

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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.

Groat

Arborio rice

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 less SodiumSodium

-100%

~equal in Selenium ~7.5µg

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.

Groat

Arborio rice

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%

Contains more Vitamin B1Vitamin B1	+62.4%
Contains more FolateFolate	+96.7%

~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

All nutrients comparison - raw data values

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