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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
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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
Contains more Calcium +600%
Contains more Potassium +238.5%
Contains more Magnesium +537.5%
Contains more Copper +102.8%
Contains more Zinc +52.5%
Contains more Phosphorus +112.1%
Contains more Iron +82.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Calcium +600%
Contains more Potassium +238.5%
Contains more Magnesium +537.5%
Contains more Copper +102.8%
Contains more Zinc +52.5%
Contains more Phosphorus +112.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.