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Groat vs Glutinous rice - In-Depth Nutrition Comparison

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A recap on differences between Groat and Glutinous rice

  • Groat has more Magnesium, Copper, Phosphorus, Iron, Fiber, and Manganese, however Glutinous rice is higher in Selenium.
  • Groat covers your daily Magnesium needs 11% more than Glutinous rice.
  • Glutinous rice contains 10 times less Choline than Groat. Groat contains 20.1mg of Choline, while Glutinous rice contains 2.1mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, glutinous, unenriched, cooked.

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Groat vs Glutinous rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +471.4%
Contains more Calcium +250%
Contains more Potassium +780%
Contains more Magnesium +920%
Contains more Copper +198%
Contains more Zinc +48.8%
Contains more Phosphorus +775%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +471.4%
Contains more Calcium +250%
Contains more Potassium +780%
Contains more Magnesium +920%
Contains more Copper +198%
Contains more Zinc +48.8%
Contains more Phosphorus +775%
Contains less Sodium -20%

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
8
:
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Vitamin K +∞%
Contains more Folate +1300%
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% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Vitamin K +∞%
Contains more Folate +1300%

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
3
Glutinous rice
Mineral Summary Score
22
Groat
5
Glutinous rice

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
12%
Glutinous rice
Carbohydrates
20%
Groat
21%
Glutinous rice
Fats
3%
Groat
1%
Glutinous rice

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 53)
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 Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Groat Glutinous rice Opinion
Calories 92 97 Glutinous rice
Protein 3.38 2.02 Groat
Fats 0.62 0.19 Groat
Vitamin C 0 0
Carbs 19.94 21.09 Glutinous rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.14 Groat
Calcium 7 2 Groat
Potassium 88 10 Groat
Magnesium 51 5 Groat
Sugar 0.9 0.05 Glutinous rice
Fiber 2.7 1 Groat
Copper 0.146 0.049 Groat
Zinc 0.61 0.41 Groat
Starch
Phosphorus 70 8 Groat
Sodium 4 5 Groat
Vitamin A 0 0
Vitamin E 0.09 0.04 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.02 Groat
Vitamin B2 0.039 0.013 Groat
Vitamin B3 0.94 0.29 Groat
Vitamin B5 0.359 0.215 Groat
Vitamin B6 0.077 0.026 Groat
Vitamin B12 0 0
Vitamin K 1.9 0 Groat
Folate 14 1 Groat
Trans Fat
Saturated Fat 0.134 0.039 Glutinous rice
Monounsaturated Fat 0.188 0.07 Groat
Polyunsaturated fat 0.188 0.069 Groat
Tryptophan 0.049 0.023 Groat
Threonine 0.129 0.072 Groat
Isoleucine 0.127 0.087 Groat
Leucine 0.212 0.167 Groat
Lysine 0.172 0.073 Groat
Methionine 0.044 0.047 Glutinous rice
Phenylalanine 0.133 0.108 Groat
Valine 0.173 0.123 Groat
Histidine 0.079 0.047 Groat
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. 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.