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Groat vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between Groat and Corn raw

  • Groat is higher than Corn raw in Copper, Manganese, Magnesium, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, Zinc, and Selenium.
  • Groat covers your daily Copper needs 116% more than Corn raw.
  • Groat contains 14 times more Selenium than Corn raw. While Groat contains 8.3µg of Selenium, Corn raw contains only 0.6µg.

Food varieties used in this article are Buckwheat and Corn, sweet, yellow, raw.

Infographic

Groat vs Corn raw 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
10
:
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%
Contains more Manganese +697.5%
Contains more Selenium +1283.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%
Contains more Manganese +697.5%
Contains more Selenium +1283.3%

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
4
:
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
Contains more Protein +305.2%
Contains more Fats +151.9%
Contains more Carbs +282.4%
Contains more Other +233.3%
Contains more Water +680%
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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +305.2%
Contains more Fats +151.9%
Contains more Carbs +282.4%
Contains more Other +233.3%
Contains more Water +680%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
:
Contains more Monounsaturated Fat +140.7%
Contains more Polyunsaturated fat +113.3%
Contains less Saturated Fat -56.1%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +140.7%
Contains more Polyunsaturated fat +113.3%
Contains less Saturated Fat -56.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Corn raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Corn raw Opinion
Net carbs 61.5g 16.7g Groat
Protein 13.25g 3.27g Groat
Fats 3.4g 1.35g Groat
Carbs 71.5g 18.7g Groat
Calories 343kcal 86kcal Groat
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Groat
Fiber 10g 2g Groat
Calcium 18mg 2mg Groat
Iron 2.2mg 0.52mg Groat
Magnesium 231mg 37mg Groat
Phosphorus 347mg 89mg Groat
Potassium 460mg 270mg Groat
Sodium 1mg 15mg Groat
Zinc 2.4mg 0.46mg Groat
Copper 1.1mg 0.054mg Groat
Manganese 1.3mg 0.163mg Groat
Selenium 8.3µg 0.6µg Groat
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.101mg 0.155mg Corn raw
Vitamin B2 0.425mg 0.055mg Groat
Vitamin B3 7.02mg 1.77mg Groat
Vitamin B5 1.233mg 0.717mg Groat
Vitamin B6 0.21mg 0.093mg Groat
Folate 30µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.192mg 0.023mg Groat
Threonine 0.506mg 0.129mg Groat
Isoleucine 0.498mg 0.129mg Groat
Leucine 0.832mg 0.348mg Groat
Lysine 0.672mg 0.137mg Groat
Methionine 0.172mg 0.067mg Groat
Phenylalanine 0.52mg 0.15mg Groat
Valine 0.678mg 0.185mg Groat
Histidine 0.309mg 0.089mg Groat
Saturated Fat 0.741g 0.325g Corn raw
Monounsaturated Fat 1.04g 0.432g Groat
Polyunsaturated fat 1.039g 0.487g Groat
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
18%
Corn raw
Minerals Daily Need Coverage Score
109%
Groat
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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 raw - 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.