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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.

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

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 Folate +1300%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 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 Folate +1300%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Groat Glutinous rice Opinion
Net carbs 17.24g 20.09g Glutinous rice
Protein 3.38g 2.02g Groat
Fats 0.62g 0.19g Groat
Carbs 19.94g 21.09g Glutinous rice
Calories 92kcal 97kcal Glutinous rice
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.05g Glutinous rice
Fiber 2.7g 1g Groat
Calcium 7mg 2mg Groat
Iron 0.8mg 0.14mg Groat
Magnesium 51mg 5mg Groat
Phosphorus 70mg 8mg Groat
Potassium 88mg 10mg Groat
Sodium 4mg 5mg Groat
Zinc 0.61mg 0.41mg Groat
Copper 0.146mg 0.049mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.04mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.02mg Groat
Vitamin B2 0.039mg 0.013mg Groat
Vitamin B3 0.94mg 0.29mg Groat
Vitamin B5 0.359mg 0.215mg Groat
Vitamin B6 0.077mg 0.026mg Groat
Folate 14µg 1µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Groat
Tryptophan 0.049mg 0.023mg Groat
Threonine 0.129mg 0.072mg Groat
Isoleucine 0.127mg 0.087mg Groat
Leucine 0.212mg 0.167mg Groat
Lysine 0.172mg 0.073mg Groat
Methionine 0.044mg 0.047mg Glutinous rice
Phenylalanine 0.133mg 0.108mg Groat
Valine 0.173mg 0.123mg Groat
Histidine 0.079mg 0.047mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.039g Glutinous rice
Monounsaturated Fat 0.188g 0.07g Groat
Polyunsaturated fat 0.188g 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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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

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)

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.