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Groat vs. Barley — In-Depth Nutrition Comparison

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The main differences between groat and barley

  • Groat is richer than barley in copper, magnesium, manganese, phosphorus, vitamin B3, vitamin B2, fiber, vitamin B5, zinc, and iron.
  • Daily need coverage for copper for groat is 111% higher.
  • Groat contains 11 times more magnesium than barley. Groat contains 231mg of magnesium, while barley contains 22mg.
  • Barley has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Barley, pearled, cooked.

Infographic

Groat vs Barley 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
9
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%
Barley
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +394.6%
Contains more IronIron +65.4%
Contains more CopperCopper +947.6%
Contains more ZincZinc +192.7%
Contains more PhosphorusPhosphorus +542.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +401.9%
~equal in Selenium ~8.6µg

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
6
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%
Barley
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more Vitamin B2Vitamin B2 +585.5%
Contains more Vitamin B3Vitamin B3 +240.3%
Contains more Vitamin B5Vitamin B5 +813.3%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more FolateFolate +87.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Barley DV% diff.
Copper 1.1mg 0.105mg 111%
Magnesium 231mg 22mg 50%
Manganese 1.3mg 0.259mg 45%
Phosphorus 347mg 54mg 42%
Vitamin B3 7.02mg 2.063mg 31%
Vitamin B2 0.425mg 0.062mg 28%
Fiber 10g 3.8g 25%
Vitamin B5 1.233mg 0.135mg 22%
Protein 13.25g 2.26g 22%
Carbs 71.5g 28.22g 14%
Zinc 2.4mg 0.82mg 14%
Calories 343kcal 123kcal 11%
Potassium 460mg 93mg 11%
Iron 2.2mg 1.33mg 11%
Vitamin B6 0.21mg 0.115mg 7%
Polyunsaturated fat 1.039g 0.214g 6%
Fats 3.4g 0.44g 5%
Folate 30µg 16µg 4%
Saturated fat 0.741g 0.093g 3%
Choline 13.4mg 2%
Monounsaturated fat 1.04g 0.057g 2%
Vitamin B1 0.101mg 0.083mg 2%
Selenium 8.3µg 8.6µg 1%
Calcium 18mg 11mg 1%
Vitamin K 0.8µg 1%
Net carbs 61.5g 24.42g N/A
Sugar 0.28g N/A
Sodium 1mg 3mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.192mg 0.038mg 0%
Threonine 0.506mg 0.077mg 0%
Isoleucine 0.498mg 0.083mg 0%
Leucine 0.832mg 0.154mg 0%
Lysine 0.672mg 0.084mg 0%
Methionine 0.172mg 0.043mg 0%
Phenylalanine 0.52mg 0.127mg 0%
Valine 0.678mg 0.111mg 0%
Histidine 0.309mg 0.051mg 0%

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
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +486.3%
Contains more FatsFats +672.7%
Contains more CarbsCarbs +153.4%
Contains more OtherOther +650%
Contains more WaterWater +605.6%

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
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +1724.6%
Contains more Poly. FatPolyunsaturated fat +385.5%
Contains less Sat. FatSaturated fat -87.4%

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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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.