Groat vs. Millet flour — In-Depth Nutrition Comparison

Compare

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.

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

Millet flour

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%

~equal in Zinc ~2.63mg

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

Millet flour

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~1.267mg

~equal in Vitamin B12 ~µg

~equal in Choline ~mg

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