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Groat vs. Glutinous rice — In-Depth Nutrition Comparison

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Summary of differences between Groat and Glutinous rice

  • Glutinous rice has less Copper, Magnesium, Phosphorus, Manganese, Vitamin B3, Fiber, Vitamin B2, Iron, Vitamin B5, and Zinc than Groat.
  • Groat covers your daily need of Copper 117% more than Glutinous rice.
  • Groat has 46 times more Magnesium than Glutinous rice. While Groat has 231mg of Magnesium, Glutinous rice has only 5mg.

These are the specific foods used in this comparison Buckwheat and Rice, white, glutinous, unenriched, cooked.

Infographic

Groat vs Glutinous rice 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.
Contains more Calcium +800%
Contains more Iron +1471.4%
Contains more Magnesium +4520%
Contains more Phosphorus +4237.5%
Contains more Potassium +4500%
Contains less Sodium -80%
Contains more Zinc +485.4%
Contains more Copper +2144.9%
Contains more Manganese +396.2%
Contains more Selenium +48.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +800%
Contains more Iron +1471.4%
Contains more Magnesium +4520%
Contains more Phosphorus +4237.5%
Contains more Potassium +4500%
Contains less Sodium -80%
Contains more Zinc +485.4%
Contains more Copper +2144.9%
Contains more Manganese +396.2%
Contains more Selenium +48.2%

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
:
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +2320.7%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +707.7%
Contains more Folate +2900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +2320.7%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +707.7%
Contains more Folate +2900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +555.9%
Contains more Fats +1689.5%
Contains more Carbs +239%
Contains more Other +2900%
Contains more Water +685.9%
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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +555.9%
Contains more Fats +1689.5%
Contains more Carbs +239%
Contains more Other +2900%
Contains more Water +685.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1385.7%
Contains more Polyunsaturated fat +1405.8%
Contains less Saturated Fat -94.7%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +1385.7%
Contains more Polyunsaturated fat +1405.8%
Contains less Saturated 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 Glutinous rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Glutinous rice Opinion
Net carbs 61.5g 20.09g Groat
Protein 13.25g 2.02g Groat
Fats 3.4g 0.19g Groat
Carbs 71.5g 21.09g Groat
Calories 343kcal 97kcal Groat
Sugar 0.05g Groat
Fiber 10g 1g Groat
Calcium 18mg 2mg Groat
Iron 2.2mg 0.14mg Groat
Magnesium 231mg 5mg Groat
Phosphorus 347mg 8mg Groat
Potassium 460mg 10mg Groat
Sodium 1mg 5mg Groat
Zinc 2.4mg 0.41mg Groat
Copper 1.1mg 0.049mg Groat
Manganese 1.3mg 0.262mg Groat
Selenium 8.3µg 5.6µg Groat
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.101mg 0.02mg Groat
Vitamin B2 0.425mg 0.013mg Groat
Vitamin B3 7.02mg 0.29mg Groat
Vitamin B5 1.233mg 0.215mg Groat
Vitamin B6 0.21mg 0.026mg Groat
Folate 30µg 1µg Groat
Tryptophan 0.192mg 0.023mg Groat
Threonine 0.506mg 0.072mg Groat
Isoleucine 0.498mg 0.087mg Groat
Leucine 0.832mg 0.167mg Groat
Lysine 0.672mg 0.073mg Groat
Methionine 0.172mg 0.047mg Groat
Phenylalanine 0.52mg 0.108mg Groat
Valine 0.678mg 0.123mg Groat
Histidine 0.309mg 0.047mg Groat
Saturated Fat 0.741g 0.039g Glutinous rice
Monounsaturated Fat 1.04g 0.07g Groat
Polyunsaturated fat 1.039g 0.069g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
3%
Glutinous rice
Minerals Daily Need Coverage Score
109%
Groat
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.702g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.