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Groat vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between groat and arrowroot

  • Groat is higher in copper, magnesium, manganese, phosphorus, fiber, vitamin B3, vitamin B2, vitamin B5, and zinc, yet arrowroot is higher in folate.
  • Groat covers your daily copper needs 109% more than arrowroot.
  • Groat contains 9 times more magnesium than arrowroot. While groat contains 231mg of magnesium, arrowroot contains only 25mg.

Food varieties used in this article are Buckwheat and Arrowroot, raw.

Infographic

Groat vs Arrowroot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +824%
Contains more CalciumCalcium +200%
Contains more CopperCopper +809.1%
Contains more ZincZinc +281%
Contains more PhosphorusPhosphorus +254.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +647.1%
Contains more SeleniumSelenium +1085.7%
~equal in Potassium ~454mg
~equal in Iron ~2.22mg

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
3
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%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin B2Vitamin B2 +620.3%
Contains more Vitamin B3Vitamin B3 +314.6%
Contains more Vitamin B5Vitamin B5 +322.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.6%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more FolateFolate +1026.7%
~equal in Vitamin E ~mg
~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
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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +212.5%
Contains more FatsFats +1600%
Contains more CarbsCarbs +434%
Contains more OtherOther +47.9%
Contains more WaterWater +728.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +25900%
Contains more Poly. FatPolyunsaturated fat +1029.3%
Contains less Sat. FatSaturated fat -94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Arrowroot DV% diff.
Copper 1.1mg 0.121mg 109%
Folate 30µg 338µg 77%
Manganese 1.3mg 0.174mg 49%
Magnesium 231mg 25mg 49%
Phosphorus 347mg 98mg 36%
Fiber 10g 1.3g 35%
Vitamin B3 7.02mg 1.693mg 33%
Vitamin B2 0.425mg 0.059mg 28%
Vitamin B5 1.233mg 0.292mg 19%
Carbs 71.5g 13.39g 19%
Protein 13.25g 4.24g 18%
Zinc 2.4mg 0.63mg 16%
Selenium 8.3µg 0.7µg 14%
Calories 343kcal 65kcal 14%
Polyunsaturated fat 1.039g 0.092g 6%
Fats 3.4g 0.2g 5%
Vitamin B6 0.21mg 0.266mg 4%
Vitamin B1 0.101mg 0.143mg 4%
Saturated fat 0.741g 0.039g 3%
Monounsaturated fat 1.04g 0.004g 3%
Vitamin C 0mg 1.9mg 2%
Sodium 1mg 26mg 1%
Calcium 18mg 6mg 1%
Net carbs 61.5g 12.09g N/A
Potassium 460mg 454mg 0%
Iron 2.2mg 2.22mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Arrowroot
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
31%
Groat
32%
Arrowroot
Minerals Daily Need Coverage Score
109%
Groat
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.702g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.