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  6. Groat vs. Glutinous rice

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 for 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.
  • The glycemic index of glutinous rice is higher.

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.
Groat
Groat
10
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +4520%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +4500%
Contains more IronIron +1471.4%
Contains more CopperCopper +2144.9%
Contains more ZincZinc +485.4%
Contains more PhosphorusPhosphorus +4237.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +396.2%
Contains more SeleniumSelenium +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
Groat
6
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +3169.2%
Contains more Vitamin B3Vitamin B3 +2320.7%
Contains more Vitamin B5Vitamin B5 +473.5%
Contains more Vitamin B6Vitamin B6 +707.7%
Contains more FolateFolate +2900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Groat Glutinous rice DV% diff.
Copper 1.1mg 0.049mg 117%
Magnesium 231mg 5mg 54%
Phosphorus 347mg 8mg 48%
Manganese 1.3mg 0.262mg 45%
Vitamin B3 7.02mg 0.29mg 42%
Fiber 10g 1g 36%
Vitamin B2 0.425mg 0.013mg 32%
Iron 2.2mg 0.14mg 26%
Protein 13.25g 2.02g 22%
Vitamin B5 1.233mg 0.215mg 20%
Zinc 2.4mg 0.41mg 18%
Carbs 71.5g 21.09g 17%
Vitamin B6 0.21mg 0.026mg 14%
Potassium 460mg 10mg 13%
Calories 343kcal 97kcal 12%
Folate 30µg 1µg 7%
Vitamin B1 0.101mg 0.02mg 7%
Polyunsaturated fat 1.039g 0.069g 6%
Fats 3.4g 0.19g 5%
Selenium 8.3µg 5.6µg 5%
Saturated fat 0.741g 0.039g 3%
Calcium 18mg 2mg 2%
Monounsaturated fat 1.04g 0.07g 2%
Net carbs 61.5g 20.09g N/A
Sugar 0.05g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.192mg 0.023mg 0%
Threonine 0.506mg 0.072mg 0%
Isoleucine 0.498mg 0.087mg 0%
Leucine 0.832mg 0.167mg 0%
Lysine 0.672mg 0.073mg 0%
Methionine 0.172mg 0.047mg 0%
Phenylalanine 0.52mg 0.108mg 0%
Valine 0.678mg 0.123mg 0%
Histidine 0.309mg 0.047mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1385.7%
Contains more Poly. FatPolyunsaturated fat +1405.8%
Contains less Sat. FatSaturated fat -94.7%

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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. 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.