Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Groat
  5. Compare
  6. Groat vs. Bran raw

Groat vs. Bran raw — In-Depth Nutrition Comparison

Compare

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

Groat vs Bran 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
2
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
~equal in Magnesium ~235mg

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
3
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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Bran raw 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%
Fats 3.4g 7.03g 6%
Zinc 2.4mg 3.11mg 6%
Folate 30µg 52µg 6%
Choline 32.2mg 6%
Calories 343kcal 246kcal 5%
Vitamin B5 1.233mg 1.494mg 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%
Protein per 100 calories 3.9g 7g N/A
Calories per 10 g protein 259kcal 142kcal N/A
Weight per 100 calories 29g 41g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +128.5%
Contains more Poly. FatPolyunsaturated fat +166.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.