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Groat vs Oatmeal - In-Depth Nutrition Comparison

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Summary of differences between Groat and Oatmeal

  • Groat has more Copper, while Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, Folate, Calcium, and Manganese.
  • Oatmeal covers your daily need of Iron 65% more than Groat.
  • Groat contains 2 times more Copper than Oatmeal. While Groat contains 0.146mg of Copper, Oatmeal contains only 0.066mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Groat vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
4
:
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Contains more Calcium +1042.9%
Contains more Iron +645%
Equal in Phosphorus - 77
Equal in Zinc - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Contains more Calcium +1042.9%
Contains more Iron +645%
Equal in Phosphorus - 77
Equal in Zinc - 0.62

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
3
:
Contains more Vitamin E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Oatmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Oatmeal Opinion
Net carbs 17.24g 9.97g Groat
Protein 3.38g 2.37g Groat
Fats 0.62g 1.36g Oatmeal
Carbs 19.94g 11.67g Groat
Calories 92kcal 68kcal Groat
Starch g 10.37g Oatmeal
Fructose 0.1g 0g Groat
Sugar 0.9g 0.46g Oatmeal
Fiber 2.7g 1.7g Groat
Calcium 7mg 80mg Oatmeal
Iron 0.8mg 5.96mg Oatmeal
Magnesium 51mg 26mg Groat
Phosphorus 70mg 77mg Oatmeal
Potassium 88mg 61mg Groat
Sodium 4mg 49mg Groat
Zinc 0.61mg 0.62mg Oatmeal
Copper 0.146mg 0.066mg Groat
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.09mg 0.07mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.26mg Oatmeal
Vitamin B2 0.039mg 0.215mg Oatmeal
Vitamin B3 0.94mg 3.025mg Oatmeal
Vitamin B5 0.359mg 0.317mg Groat
Vitamin B6 0.077mg 0.29mg Oatmeal
Folate 14µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.4µg Groat
Tryptophan 0.049mg 0.04mg Groat
Threonine 0.129mg 0.083mg Groat
Isoleucine 0.127mg 0.105mg Groat
Leucine 0.212mg 0.2mg Groat
Lysine 0.172mg 0.135mg Groat
Methionine 0.044mg 0.04mg Groat
Phenylalanine 0.133mg 0.13mg Groat
Valine 0.173mg 0.151mg Groat
Histidine 0.079mg 0.057mg Groat
Cholesterol 0mg 0mg
Trans Fat g 0.003g Groat
Saturated Fat 0.134g 0.226g Groat
Monounsaturated Fat 0.188g 0.391g Oatmeal
Polyunsaturated fat 0.188g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
27
Oatmeal
Mineral Summary Score
22
Groat
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
14%
Oatmeal
Carbohydrates
20%
Groat
12%
Oatmeal
Fats
3%
Groat
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.44g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.