Groat vs. Bran — In-Depth Nutrition Comparison
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Important differences between groat and bran
- Bran has less copper, magnesium, vitamin B3, phosphorus, vitamin B2, fiber, vitamin B5, zinc, iron, and manganese.
- Groat's daily need coverage for copper is 115% more.
- Groat has 49 times more vitamin B3 than bran. Groat has 7.02mg of vitamin B3, while bran has 0.144mg.
The food varieties used in the comparison are Buckwheat and Oat bran, cooked.
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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 | +477.5% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +400% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +1566.7% |
| Contains more ZincZinc | +352.8% |
| Contains more PhosphorusPhosphorus | +191.6% |
| Contains more ManganeseManganese | +34.9% |
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 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +4775% |
| Contains more Vitamin B5Vitamin B5 | +468.2% |
| Contains more Vitamin B6Vitamin B6 | +740% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin B1Vitamin B1 | +58.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.066mg | 115% |
| Magnesium | 231mg | 40mg | 45% |
| Vitamin B3 | 7.02mg | 0.144mg | 43% |
| Phosphorus | 347mg | 119mg | 33% |
| Vitamin B2 | 0.425mg | 0.034mg | 30% |
| Fiber | 10g | 2.6g | 30% |
| Vitamin B5 | 1.233mg | 0.217mg | 20% |
| Carbs | 71.5g | 11.44g | 20% |
| Protein | 13.25g | 3.21g | 20% |
| Iron | 2.2mg | 0.88mg | 17% |
| Zinc | 2.4mg | 0.53mg | 17% |
| Manganese | 1.3mg | 0.964mg | 15% |
| Calories | 343kcal | 40kcal | 15% |
| Vitamin B6 | 0.21mg | 0.025mg | 14% |
| Potassium | 460mg | 92mg | 11% |
| Folate | 30µg | 6µg | 6% |
| Polyunsaturated fat | 1.039g | 0.339g | 5% |
| Vitamin B1 | 0.101mg | 0.16mg | 5% |
| Fats | 3.4g | 0.86g | 4% |
| Saturated fat | 0.741g | 0.163g | 3% |
| Monounsaturated fat | 1.04g | 0.291g | 2% |
| Selenium | 8.3µg | 7.7µg | 1% |
| Calcium | 18mg | 10mg | 1% |
| Net carbs | 61.5g | 8.84g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.192mg | 0.057mg | 0% |
| Threonine | 0.506mg | 0.086mg | 0% |
| Isoleucine | 0.498mg | 0.114mg | 0% |
| Leucine | 0.832mg | 0.235mg | 0% |
| Lysine | 0.672mg | 0.13mg | 0% |
| Methionine | 0.172mg | 0.057mg | 0% |
| Phenylalanine | 0.52mg | 0.155mg | 0% |
| Valine | 0.678mg | 0.165mg | 0% |
| Histidine | 0.309mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +312.8% |
| Contains more FatsFats | +295.3% |
| Contains more CarbsCarbs | +525% |
| Contains more OtherOther | +328.6% |
| Contains more WaterWater | +761.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +257.4% |
| Contains more Poly. FatPolyunsaturated fat | +206.5% |
| Contains less Sat. FatSaturated fat | -78% |
