Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Groat vs Buckwheat - In-Depth Nutrition Comparison

Compare

How are Groat and Buckwheat different?

  • Buckwheat is higher than Groat in Copper, Magnesium, Phosphorus, Manganese, Vitamin B3, Vitamin B2, Fiber, Iron, Vitamin B5, and Zinc.
  • Buckwheat covers your daily need of Copper 106% more than Groat.

Buckwheat groats, roasted, cooked and Buckwheat types were used in this article.

Infographic

Groat vs Buckwheat infographic
Copy 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 Iron +175%
Contains more Calcium +157.1%
Contains more Potassium +422.7%
Contains more Magnesium +352.9%
Contains more Copper +653.4%
Contains more Zinc +293.4%
Contains more Phosphorus +395.7%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +175%
Contains more Calcium +157.1%
Contains more Potassium +422.7%
Contains more Magnesium +352.9%
Contains more Copper +653.4%
Contains more Zinc +293.4%
Contains more Phosphorus +395.7%
Contains less Sodium -75%

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
2
:
Contains more Vitamin B1 +152.5%
Contains more Vitamin B2 +989.7%
Contains more Vitamin B3 +646.8%
Contains more Vitamin B5 +243.5%
Contains more Vitamin B6 +172.7%
Contains more Folate +114.3%
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% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin B1 +152.5%
Contains more Vitamin B2 +989.7%
Contains more Vitamin B3 +646.8%
Contains more Vitamin B5 +243.5%
Contains more Vitamin B6 +172.7%
Contains more Folate +114.3%

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
33
Buckwheat
Mineral Summary Score
22
Groat
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
20%
Groat
72%
Buckwheat
Fats
3%
Groat
16%
Buckwheat

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 Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.607g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 9)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Groat Buckwheat Opinion
Calories 92 343 Buckwheat
Protein 3.38 13.25 Buckwheat
Fats 0.62 3.4 Buckwheat
Vitamin C 0 0
Carbs 19.94 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.2 Buckwheat
Calcium 7 18 Buckwheat
Potassium 88 460 Buckwheat
Magnesium 51 231 Buckwheat
Sugar 0.9 Buckwheat
Fiber 2.7 10 Buckwheat
Copper 0.146 1.1 Buckwheat
Zinc 0.61 2.4 Buckwheat
Starch
Phosphorus 70 347 Buckwheat
Sodium 4 1 Buckwheat
Vitamin A 0 0
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.101 Buckwheat
Vitamin B2 0.039 0.425 Buckwheat
Vitamin B3 0.94 7.02 Buckwheat
Vitamin B5 0.359 1.233 Buckwheat
Vitamin B6 0.077 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 14 30 Buckwheat
Trans Fat
Saturated Fat 0.134 0.741 Groat
Monounsaturated Fat 0.188 1.04 Buckwheat
Polyunsaturated fat 0.188 1.039 Buckwheat
Tryptophan 0.049 0.192 Buckwheat
Threonine 0.129 0.506 Buckwheat
Isoleucine 0.127 0.498 Buckwheat
Leucine 0.212 0.832 Buckwheat
Lysine 0.172 0.672 Buckwheat
Methionine 0.044 0.172 Buckwheat
Phenylalanine 0.133 0.52 Buckwheat
Valine 0.173 0.678 Buckwheat
Histidine 0.079 0.309 Buckwheat
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.