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  6. Groat vs. Bran raw

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

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
:
8
Bran raw
Bran raw
Contains less Sodium -75%
Contains more Copper +173%
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Manganese +333.1%
Contains more Selenium +444.6%
Equal in Magnesium - 235
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains less Sodium -75%
Contains more Copper +173%
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Manganese +333.1%
Contains more Selenium +444.6%
Equal in Magnesium - 235

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
:
5
Bran raw
Bran raw
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
:
3
Bran raw
Bran raw
Contains more Water +48.9%
Contains more Protein +30.6%
Contains more Fats +106.8%
Contains more Other +38.1%
Equal in Carbs - 66.22
Groat
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
Bran raw
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 Water +48.9%
Contains more Protein +30.6%
Contains more Fats +106.8%
Contains more Other +38.1%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +128.5%
Contains more Polyunsaturated fat +166.2%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +128.5%
Contains more Polyunsaturated 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.
Groat Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Bran raw Opinion
Net carbs 61.5g 50.82g Groat
Protein 13.25g 17.3g Bran raw
Fats 3.4g 7.03g Bran raw
Carbs 71.5g 66.22g Groat
Calories 343kcal 246kcal Groat
Sugar 1.45g Groat
Fiber 10g 15.4g Bran raw
Calcium 18mg 58mg Bran raw
Iron 2.2mg 5.41mg Bran raw
Magnesium 231mg 235mg Bran raw
Phosphorus 347mg 734mg Bran raw
Potassium 460mg 566mg Bran raw
Sodium 1mg 4mg Groat
Zinc 2.4mg 3.11mg Bran raw
Copper 1.1mg 0.403mg Groat
Manganese 1.3mg 5.63mg Bran raw
Selenium 8.3µg 45.2µg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin B1 0.101mg 1.17mg Bran raw
Vitamin B2 0.425mg 0.22mg Groat
Vitamin B3 7.02mg 0.934mg Groat
Vitamin B5 1.233mg 1.494mg Bran raw
Vitamin B6 0.21mg 0.165mg Groat
Folate 30µg 52µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.192mg 0.335mg Bran raw
Threonine 0.506mg 0.502mg Groat
Isoleucine 0.498mg 0.668mg Bran raw
Leucine 0.832mg 1.374mg Bran raw
Lysine 0.672mg 0.76mg Bran raw
Methionine 0.172mg 0.335mg Bran raw
Phenylalanine 0.52mg 0.908mg Bran raw
Valine 0.678mg 0.964mg Bran raw
Histidine 0.309mg 0.41mg Bran raw
Saturated Fat 0.741g 1.328g Groat
Monounsaturated Fat 1.04g 2.376g Bran raw
Polyunsaturated fat 1.039g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Groat
46%
Bran raw
Minerals Daily Need Coverage Score
109%
Groat
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.587g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.