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Groat vs Maize - In-Depth Nutrition Comparison

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What are the differences between Groat and Maize?

  • Groat is higher in Manganese, and Copper, yet Maize is higher in Vitamin B1, Vitamin C, Vitamin B5, Folate, Potassium, and Vitamin B3.
  • Groat has 3 times more Copper than Maize. While Groat has 0.146mg of Copper, Maize has only 0.054mg.

We used Buckwheat groats, roasted, cooked and Corn, sweet, yellow, raw types in this article.

Infographic

Groat vs Maize 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
Groat
6
:
2
Maize
Contains more Calcium +250%
Contains more Iron +53.8%
Contains more Magnesium +37.8%
Contains less Sodium -73.3%
Contains more Zinc +32.6%
Contains more Copper +170.4%
Contains more Phosphorus +27.1%
Contains more Potassium +206.8%
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% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +250%
Contains more Iron +53.8%
Contains more Magnesium +37.8%
Contains less Sodium -73.3%
Contains more Zinc +32.6%
Contains more Copper +170.4%
Contains more Phosphorus +27.1%
Contains more Potassium +206.8%

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
2
:
8
Maize
Contains more Vitamin E +28.6%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +200%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +28.6%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +200%

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

All nutrients comparison - raw data values

Nutrient Groat Maize Opinion
Net carbs 17.24g 16.7g Groat
Protein 3.38g 3.27g Groat
Fats 0.62g 1.35g Maize
Carbs 19.94g 18.7g Groat
Calories 92kcal 86kcal Groat
Starch g 5.7g Maize
Fructose 0.1g 1.94g Maize
Sugar 0.9g 6.26g Groat
Fiber 2.7g 2g Groat
Calcium 7mg 2mg Groat
Iron 0.8mg 0.52mg Groat
Magnesium 51mg 37mg Groat
Phosphorus 70mg 89mg Maize
Potassium 88mg 270mg Maize
Sodium 4mg 15mg Groat
Zinc 0.61mg 0.46mg Groat
Copper 0.146mg 0.054mg Groat
Vitamin A 0IU 187IU Maize
Vitamin E 0.09mg 0.07mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.04mg 0.155mg Maize
Vitamin B2 0.039mg 0.055mg Maize
Vitamin B3 0.94mg 1.77mg Maize
Vitamin B5 0.359mg 0.717mg Maize
Vitamin B6 0.077mg 0.093mg Maize
Folate 14µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.3µg Groat
Tryptophan 0.049mg 0.023mg Groat
Threonine 0.129mg 0.129mg
Isoleucine 0.127mg 0.129mg Maize
Leucine 0.212mg 0.348mg Maize
Lysine 0.172mg 0.137mg Groat
Methionine 0.044mg 0.067mg Maize
Phenylalanine 0.133mg 0.15mg Maize
Valine 0.173mg 0.185mg Maize
Histidine 0.079mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.325g Groat
Monounsaturated Fat 0.188g 0.432g Maize
Polyunsaturated fat 0.188g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Maize
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
18
Maize
Mineral Summary Score
22
Groat
18
Maize

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
20%
Maize
Carbohydrates
20%
Groat
19%
Maize
Fats
3%
Groat
6%
Maize

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $1.2)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.