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Groat vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between groat and Chinese cabbage

  • Groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, and vitamin B5, yet Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for copper for groat is 120% higher.
  • Groat contains 14 times more vitamin B3 than Chinese cabbage. Groat contains 7.02mg of vitamin B3, while Chinese cabbage contains 0.5mg.
  • Chinese cabbage has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Cabbage, chinese (pak-choi), raw.

Infographic

Groat vs Chinese cabbage infographic
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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1115.8%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +175%
Contains more CopperCopper +5138.1%
Contains more ZincZinc +1163.2%
Contains more PhosphorusPhosphorus +837.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +717.6%
Contains more SeleniumSelenium +1560%
Contains more CalciumCalcium +483.3%

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
4
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +507.1%
Contains more Vitamin B3Vitamin B3 +1304%
Contains more Vitamin B5Vitamin B5 +1301.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +783.3%
Contains more FatsFats +1600%
Contains more CarbsCarbs +3179.8%
Contains more OtherOther +162.5%
Contains more WaterWater +877.6%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +6833.3%
Contains more Poly. FatPolyunsaturated fat +982.3%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Chinese cabbage DV% diff.
Copper 1.1mg 0.021mg 120%
Manganese 1.3mg 0.159mg 50%
Vitamin C 0mg 45mg 50%
Magnesium 231mg 19mg 50%
Phosphorus 347mg 37mg 44%
Vitamin B3 7.02mg 0.5mg 41%
Vitamin K 45.5µg 38%
Fiber 10g 1g 36%
Vitamin B2 0.425mg 0.07mg 27%
Vitamin A 0µg 223µg 25%
Protein 13.25g 1.5g 24%
Vitamin B5 1.233mg 0.088mg 23%
Carbs 71.5g 2.18g 23%
Zinc 2.4mg 0.19mg 20%
Iron 2.2mg 0.8mg 18%
Calories 343kcal 13kcal 17%
Selenium 8.3µg 0.5µg 14%
Calcium 18mg 105mg 9%
Folate 30µg 66µg 9%
Potassium 460mg 252mg 6%
Polyunsaturated fat 1.039g 0.096g 6%
Vitamin B1 0.101mg 0.04mg 5%
Fats 3.4g 0.2g 5%
Saturated fat 0.741g 0.027g 3%
Sodium 1mg 65mg 3%
Monounsaturated fat 1.04g 0.015g 3%
Vitamin E 0.09mg 1%
Vitamin B6 0.21mg 0.194mg 1%
Choline 6.4mg 1%
Net carbs 61.5g 1.18g N/A
Sugar 1.18g N/A
Tryptophan 0.192mg 0.015mg 0%
Threonine 0.506mg 0.049mg 0%
Isoleucine 0.498mg 0.085mg 0%
Leucine 0.832mg 0.088mg 0%
Lysine 0.672mg 0.089mg 0%
Methionine 0.172mg 0.009mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.678mg 0.066mg 0%
Histidine 0.309mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Chinese cabbage
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
37%
Chinese cabbage
Minerals Daily Need Coverage Score
109%
Groat
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 64mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.714g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 22)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2.2)
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.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.