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Groat vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between groat and corn?

  • Groat has more copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, zinc, and selenium than corn.
  • Groat's daily need coverage for copper is 117% higher.
  • Corn has 42 times less selenium than groat. Groat has 8.3µg of selenium, while corn has 0.2µg.

We used Buckwheat and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Groat vs Corn 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
9
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%
Corn
Corn
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +788.5%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +111%
Contains more IronIron +388.9%
Contains more CopperCopper +2144.9%
Contains more ZincZinc +287.1%
Contains more PhosphorusPhosphorus +350.6%
Contains more ManganeseManganese +678.4%
Contains more SeleniumSelenium +4050%
~equal in Sodium ~1mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Corn
Corn
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B2Vitamin B2 +645.6%
Contains more Vitamin B3Vitamin B3 +317.1%
Contains more Vitamin B5Vitamin B5 +55.7%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more FolateFolate +30.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Corn DV% diff.
Copper 1.1mg 0.049mg 117%
Magnesium 231mg 26mg 49%
Manganese 1.3mg 0.167mg 49%
Phosphorus 347mg 77mg 39%
Vitamin B3 7.02mg 1.683mg 33%
Fiber 10g 2.4g 30%
Vitamin B2 0.425mg 0.057mg 28%
Iron 2.2mg 0.45mg 22%
Protein 13.25g 3.41g 20%
Carbs 71.5g 20.98g 17%
Zinc 2.4mg 0.62mg 16%
Selenium 8.3µg 0.2µg 15%
Calories 343kcal 96kcal 12%
Vitamin B5 1.233mg 0.792mg 9%
Potassium 460mg 218mg 7%
Vitamin C 0mg 5.5mg 6%
Vitamin B6 0.21mg 0.139mg 5%
Choline 29.1mg 5%
Fats 3.4g 1.5g 3%
Starch 7.17g 3%
Polyunsaturated fat 1.039g 0.603g 3%
Calcium 18mg 3mg 2%
Folate 30µg 23µg 2%
Saturated fat 0.741g 0.197g 2%
Monounsaturated fat 1.04g 0.374g 2%
Vitamin A 0µg 13µg 1%
Vitamin E 0.09mg 1%
Vitamin B1 0.101mg 0.093mg 1%
Fructose 0.79g 1%
Protein per 100 calories 3.9g 3.6g N/A
Calories per 10 g protein 259kcal 282kcal N/A
Weight per 100 calories 29g 104g N/A
Unsaturated / Saturated Fat ratio 2.8 5 N/A
Net carbs 61.5g 18.58g N/A
Sugar 4.54g N/A
Sodium 1mg 1mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.192mg 0.023mg 0%
Threonine 0.506mg 0.133mg 0%
Isoleucine 0.498mg 0.133mg 0%
Leucine 0.832mg 0.358mg 0%
Lysine 0.672mg 0.141mg 0%
Methionine 0.172mg 0.069mg 0%
Phenylalanine 0.52mg 0.155mg 0%
Valine 0.678mg 0.191mg 0%
Histidine 0.309mg 0.091mg 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
Corn
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +288.6%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +240.8%
Contains more OtherOther +200%
Contains more WaterWater +652.9%

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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +178.1%
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains less Sat. FatSaturated fat -73.4%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.