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  6. Groat vs. Corn raw

Groat vs. Corn raw — In-Depth Nutrition Comparison

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A recap on the 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +524.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +323.1%
Contains more CopperCopper +1937%
Contains more ZincZinc +421.7%
Contains more PhosphorusPhosphorus +289.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +697.5%
Contains more SeleniumSelenium +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
Groat
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +296.6%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +125.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.5%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Corn raw DV% diff.
Copper 1.1mg 0.054mg 116%
Manganese 1.3mg 0.163mg 49%
Magnesium 231mg 37mg 46%
Phosphorus 347mg 89mg 37%
Vitamin B3 7.02mg 1.77mg 33%
Fiber 10g 2g 32%
Vitamin B2 0.425mg 0.055mg 28%
Iron 2.2mg 0.52mg 21%
Protein 13.25g 3.27g 20%
Carbs 71.5g 18.7g 18%
Zinc 2.4mg 0.46mg 18%
Selenium 8.3µg 0.6µg 14%
Calories 343kcal 86kcal 13%
Vitamin B5 1.233mg 0.717mg 10%
Vitamin B6 0.21mg 0.093mg 9%
Vitamin C 0mg 6.8mg 8%
Potassium 460mg 270mg 6%
Vitamin B1 0.101mg 0.155mg 5%
Choline 23mg 4%
Polyunsaturated fat 1.039g 0.487g 4%
Fats 3.4g 1.35g 3%
Folate 30µg 42µg 3%
Calcium 18mg 2mg 2%
Starch 5.7g 2%
Saturated fat 0.741g 0.325g 2%
Monounsaturated fat 1.04g 0.432g 2%
Fructose 1.94g 2%
Sodium 1mg 15mg 1%
Vitamin A 0µg 9µg 1%
Protein per 100 calories 3.9g 3.8g N/A
Calories per 10 g protein 259kcal 263kcal N/A
Weight per 100 calories 29g 116g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Net carbs 61.5g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.192mg 0.023mg 0%
Threonine 0.506mg 0.129mg 0%
Isoleucine 0.498mg 0.129mg 0%
Leucine 0.832mg 0.348mg 0%
Lysine 0.672mg 0.137mg 0%
Methionine 0.172mg 0.067mg 0%
Phenylalanine 0.52mg 0.15mg 0%
Valine 0.678mg 0.185mg 0%
Histidine 0.309mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
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 ProteinProtein +305.2%
Contains more FatsFats +151.9%
Contains more CarbsCarbs +282.4%
Contains more OtherOther +233.3%
Contains more WaterWater +680%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +140.7%
Contains more Poly. FatPolyunsaturated fat +113.3%
Contains less Sat. FatSaturated fat -56.1%

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.