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Groat vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between groat and cornmeal

  • Groat has more copper, manganese, magnesium, phosphorus, fiber, vitamin B5, and zinc; however, cornmeal is richer in folate, vitamin B1, and iron.
  • Groat covers your daily copper needs 114% more than cornmeal.
  • Cornmeal has 7 times less manganese than groat. Groat has 1.3mg of manganese, while cornmeal has 0.174mg.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of groat is 54.

Specific food types used in this comparison are Buckwheat and Cornmeal, degermed, enriched, yellow.

Infographic

Groat vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +621.9%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +223.9%
Contains more CopperCopper +1347.4%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +250.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +647.1%
Contains more IronIron +98.2%
Contains more SeleniumSelenium +26.5%

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +413.8%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more FolateFolate +596.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Groat Cornmeal DV% diff.
Copper 1.1mg 0.076mg 114%
Manganese 1.3mg 0.174mg 49%
Magnesium 231mg 32mg 47%
Folate 30µg 209µg 45%
Vitamin B1 0.101mg 0.551mg 38%
Phosphorus 347mg 99mg 35%
Starch 73.3g 30%
Iron 2.2mg 4.36mg 27%
Fiber 10g 3.9g 24%
Vitamin B5 1.233mg 0.24mg 20%
Zinc 2.4mg 0.66mg 16%
Vitamin B3 7.02mg 4.968mg 13%
Protein 13.25g 7.11g 12%
Potassium 460mg 142mg 9%
Selenium 8.3µg 10.5µg 4%
Carbs 71.5g 79.45g 3%
Fats 3.4g 1.75g 3%
Vitamin B2 0.425mg 0.382mg 3%
Monounsaturated fat 1.04g 0.39g 2%
Vitamin B6 0.21mg 0.182mg 2%
Calcium 18mg 3mg 2%
Saturated fat 0.741g 0.22g 2%
Choline 8.6mg 2%
Polyunsaturated fat 1.039g 0.828g 1%
Calories 343kcal 370kcal 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 61.5g 75.55g N/A
Sugar 1.61g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.192mg 0.038mg 0%
Threonine 0.506mg 0.172mg 0%
Isoleucine 0.498mg 0.242mg 0%
Leucine 0.832mg 1.006mg 0%
Lysine 0.672mg 0.105mg 0%
Methionine 0.172mg 0.162mg 0%
Phenylalanine 0.52mg 0.366mg 0%
Valine 0.678mg 0.337mg 0%
Histidine 0.309mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +86.4%
Contains more FatsFats +94.3%
Contains more OtherOther +311.8%
Contains more CarbsCarbs +11.1%
Contains more WaterWater +14.7%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +25.5%
Contains less Sat. FatSaturated fat -70.3%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.