Groat vs. Bran raw — In-Depth Nutrition Comparison
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Differences between groat and bran raw
- Groat has more copper, vitamin B3, and vitamin B2, while bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, fiber, and zinc.
- Bran raw's daily need coverage for manganese is 188% higher.
- Bran raw contains 8 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while bran raw contains 0.934mg.
The food types used in this comparison are Buckwheat and Oat bran, raw.
Infographic
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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 CopperCopper | +173% |
| Contains less SodiumSodium | -75% |
| Contains more CalciumCalcium | +222.2% |
| Contains more PotassiumPotassium | +23% |
| Contains more IronIron | +145.9% |
| Contains more ZincZinc | +29.6% |
| Contains more PhosphorusPhosphorus | +111.5% |
| Contains more ManganeseManganese | +333.1% |
| Contains more SeleniumSelenium | +444.6% |
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 | +93.2% |
| Contains more Vitamin B3Vitamin B3 | +651.6% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more Vitamin B1Vitamin B1 | +1058.4% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more FolateFolate | +73.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +48.9% |
| Contains more ProteinProtein | +30.6% |
| Contains more FatsFats | +106.8% |
| Contains more OtherOther | +38.1% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +128.5% |
| Contains more Poly. FatPolyunsaturated fat | +166.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.3mg | 5.63mg | 188% |
| Vitamin B1 | 0.101mg | 1.17mg | 89% |
| Copper | 1.1mg | 0.403mg | 77% |
| Selenium | 8.3µg | 45.2µg | 67% |
| Phosphorus | 347mg | 734mg | 55% |
| Iron | 2.2mg | 5.41mg | 40% |
| Vitamin B3 | 7.02mg | 0.934mg | 38% |
| Fiber | 10g | 15.4g | 22% |
| Vitamin B2 | 0.425mg | 0.22mg | 16% |
| Polyunsaturated fat | 1.039g | 2.766g | 12% |
| Protein | 13.25g | 17.3g | 8% |
| Vitamin E | 1.01mg | 7% | |
| Folate | 30µg | 52µg | 6% |
| Choline | 32.2mg | 6% | |
| Zinc | 2.4mg | 3.11mg | 6% |
| Fats | 3.4g | 7.03g | 6% |
| Vitamin B5 | 1.233mg | 1.494mg | 5% |
| Calories | 343kcal | 246kcal | 5% |
| Calcium | 18mg | 58mg | 4% |
| Potassium | 460mg | 566mg | 3% |
| Vitamin B6 | 0.21mg | 0.165mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Saturated fat | 0.741g | 1.328g | 3% |
| Monounsaturated fat | 1.04g | 2.376g | 3% |
| Carbs | 71.5g | 66.22g | 2% |
| Magnesium | 231mg | 235mg | 1% |
| Net carbs | 61.5g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Tryptophan | 0.192mg | 0.335mg | 0% |
| Threonine | 0.506mg | 0.502mg | 0% |
| Isoleucine | 0.498mg | 0.668mg | 0% |
| Leucine | 0.832mg | 1.374mg | 0% |
| Lysine | 0.672mg | 0.76mg | 0% |
| Methionine | 0.172mg | 0.335mg | 0% |
| Phenylalanine | 0.52mg | 0.908mg | 0% |
| Valine | 0.678mg | 0.964mg | 0% |
| Histidine | 0.309mg | 0.41mg | 0% |
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%
44%
Minerals Daily Need Coverage Score
109%
195%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 0.587g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.