Groat vs. Millet raw — In-Depth Nutrition Comparison
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How are groat and millet raw different?
- Groat is higher in copper, magnesium, vitamin B3, vitamin B2, and selenium; however, millet raw is richer in vitamin B1, manganese, folate, vitamin B6, and iron.
- Daily need coverage for copper for groat is 39% higher.
- Groat contains 3 times more selenium than millet raw. While groat contains 8.3µg of selenium, millet raw contains only 2.7µg.
- Groat has a lower glycemic index (54) than millet raw (71).
Buckwheat and Millet, raw are the varieties used in this article.
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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 | +102.6% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +135.9% |
| Contains more CopperCopper | +46.7% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +21.8% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +207.4% |
| Contains more IronIron | +36.8% |
| Contains more ManganeseManganese | +25.5% |
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 | +46.6% |
| Contains more Vitamin B3Vitamin B3 | +48.7% |
| Contains more Vitamin B5Vitamin B5 | +45.4% |
| Contains more Vitamin B1Vitamin B1 | +316.8% |
| Contains more Vitamin B6Vitamin B6 | +82.9% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.75mg | 39% |
| Magnesium | 231mg | 114mg | 28% |
| Vitamin B1 | 0.101mg | 0.421mg | 27% |
| Manganese | 1.3mg | 1.632mg | 14% |
| Folate | 30µg | 85µg | 14% |
| Vitamin B3 | 7.02mg | 4.72mg | 14% |
| Vitamin B6 | 0.21mg | 0.384mg | 13% |
| Vitamin B2 | 0.425mg | 0.29mg | 10% |
| Iron | 2.2mg | 3.01mg | 10% |
| Selenium | 8.3µg | 2.7µg | 10% |
| Phosphorus | 347mg | 285mg | 9% |
| Potassium | 460mg | 195mg | 8% |
| Vitamin B5 | 1.233mg | 0.848mg | 8% |
| Zinc | 2.4mg | 1.68mg | 7% |
| Polyunsaturated fat | 1.039g | 2.134g | 7% |
| Fiber | 10g | 8.5g | 6% |
| Protein | 13.25g | 11.02g | 4% |
| Calories | 343kcal | 378kcal | 2% |
| Calcium | 18mg | 8mg | 1% |
| Vitamin K | 0.9µg | 1% | |
| Monounsaturated fat | 1.04g | 0.773g | 1% |
| Fats | 3.4g | 4.22g | 1% |
| Carbs | 71.5g | 72.85g | 0% |
| Net carbs | 61.5g | 64.35g | N/A |
| Sodium | 1mg | 5mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.741g | 0.723g | 0% |
| Tryptophan | 0.192mg | 0.119mg | 0% |
| Threonine | 0.506mg | 0.353mg | 0% |
| Isoleucine | 0.498mg | 0.465mg | 0% |
| Leucine | 0.832mg | 1.4mg | 0% |
| Lysine | 0.672mg | 0.212mg | 0% |
| Methionine | 0.172mg | 0.221mg | 0% |
| Phenylalanine | 0.52mg | 0.58mg | 0% |
| Valine | 0.678mg | 0.578mg | 0% |
| Histidine | 0.309mg | 0.236mg | 0% |
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:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
| Contains more ProteinProtein | +20.2% |
| Contains more WaterWater | +12.5% |
| Contains more FatsFats | +24.1% |
| Contains more OtherOther | +54.3% |
~equal in
Carbs
~72.85g
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
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
| Contains more Mono. FatMonounsaturated fat | +34.5% |
| Contains more Poly. FatPolyunsaturated fat | +105.4% |
~equal in
Saturated fat
~0.723g