Groat vs. Millet flour — In-Depth Nutrition Comparison
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A recap on differences between groat and millet flour
- Groat is higher in copper, vitamin B2, magnesium, fiber, manganese, and phosphorus, yet millet flour is higher in selenium, vitamin B1, iron, and vitamin B6.
- Groat covers your daily copper needs 63% more than millet flour.
- Groat contains 6 times more vitamin B2 than millet flour. While groat contains 0.425mg of vitamin B2, millet flour contains only 0.073mg.
- The glycemic index of groat is lower.
Food varieties used in this article are Buckwheat and Millet flour.
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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.
| Contains more MagnesiumMagnesium | +94.1% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +105.4% |
| Contains more CopperCopper | +105.6% |
| Contains more PhosphorusPhosphorus | +21.8% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +29.7% |
| Contains more IronIron | +79.1% |
| Contains more SeleniumSelenium | +294% |
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.
| Contains more Vitamin B2Vitamin B2 | +482.2% |
| Contains more Vitamin B3Vitamin B3 | +16.6% |
| Contains more Vitamin B1Vitamin B1 | +308.9% |
| Contains more Vitamin B6Vitamin B6 | +77.1% |
| Contains more FolateFolate | +40% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more ProteinProtein | +23.3% |
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +73.6% |
| Contains more FatsFats | +25% |
~equal in
Carbs
~75.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains more Mono. FatMonounsaturated fat | +12.6% |
| Contains less Sat. FatSaturated fat | -27.7% |
| Contains more Poly. FatPolyunsaturated fat | +152% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.1mg | 0.535mg | 63% |
| Selenium | 8.3µg | 32.7µg | 44% |
| Starch | 69.88g | 29% | |
| Magnesium | 231mg | 119mg | 27% |
| Vitamin B2 | 0.425mg | 0.073mg | 27% |
| Fiber | 10g | 3.5g | 26% |
| Vitamin B1 | 0.101mg | 0.413mg | 26% |
| Iron | 2.2mg | 3.94mg | 22% |
| Manganese | 1.3mg | 1.002mg | 13% |
| Vitamin B6 | 0.21mg | 0.372mg | 12% |
| Polyunsaturated fat | 1.039g | 2.618g | 11% |
| Phosphorus | 347mg | 285mg | 9% |
| Potassium | 460mg | 224mg | 7% |
| Vitamin B3 | 7.02mg | 6.02mg | 6% |
| Protein | 13.25g | 10.75g | 5% |
| Folate | 30µg | 42µg | 3% |
| Calories | 343kcal | 382kcal | 2% |
| Zinc | 2.4mg | 2.63mg | 2% |
| Vitamin E | 0.11mg | 1% | |
| Carbs | 71.5g | 75.12g | 1% |
| Saturated fat | 0.741g | 0.536g | 1% |
| Vitamin K | 0.8µg | 1% | |
| Fats | 3.4g | 4.25g | 1% |
| Vitamin B5 | 1.233mg | 1.267mg | 1% |
| Net carbs | 61.5g | 71.62g | N/A |
| Calcium | 18mg | 14mg | 0% |
| Sugar | 1.66g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Trans fat | 0.002g | N/A | |
| Monounsaturated fat | 1.04g | 0.924g | 0% |
| Tryptophan | 0.192mg | 0.17mg | 0% |
| Threonine | 0.506mg | 0.354mg | 0% |
| Isoleucine | 0.498mg | 0.473mg | 0% |
| Leucine | 0.832mg | 1.537mg | 0% |
| Lysine | 0.672mg | 0.144mg | 0% |
| Methionine | 0.172mg | 0.319mg | 0% |
| Phenylalanine | 0.52mg | 0.675mg | 0% |
| Valine | 0.678mg | 0.584mg | 0% |
| Histidine | 0.309mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
33%
Minerals Daily Need Coverage Score
109%
94%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 0.205g)
Which food is cheaper?
Millet flour is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
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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.
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.