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  6. Groat vs. Oat

Groat vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Groat and Oat?

  • Groat is richer in Copper, Vitamin B3, Vitamin B2, Magnesium, and Vitamin B6, while Oat is higher in Manganese, Vitamin B1, Iron, Phosphorus, and Zinc.
  • Oat's daily need coverage for Manganese is 157% higher.
  • Oat has 7 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Oat has 0.961mg.

We used Buckwheat and Oats types in this comparison.

Infographic

Groat vs Oat 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
5
:
5
Oat
Oat
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Manganese +278.2%
Equal in Potassium - 429
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Manganese +278.2%
Equal in Potassium - 429

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
:
3
Oat
Oat
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Equal in Vitamin B5 - 1.349
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%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Equal in Vitamin B5 - 1.349

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Oat
Oat
Contains more Water +18.6%
Contains more Other +22.1%
Contains more Protein +27.5%
Contains more Fats +102.9%
Equal in Carbs - 66.27
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +18.6%
Contains more Other +22.1%
Contains more Protein +27.5%
Contains more Fats +102.9%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Oat
Oat
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +144%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +144%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Oat
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Oat Opinion
Net carbs 61.5g 55.67g Groat
Protein 13.25g 16.89g Oat
Fats 3.4g 6.9g Oat
Carbs 71.5g 66.27g Groat
Calories 343kcal 389kcal Oat
Fiber 10g 10.6g Oat
Calcium 18mg 54mg Oat
Iron 2.2mg 4.72mg Oat
Magnesium 231mg 177mg Groat
Phosphorus 347mg 523mg Oat
Potassium 460mg 429mg Groat
Sodium 1mg 2mg Groat
Zinc 2.4mg 3.97mg Oat
Copper 1.1mg 0.626mg Groat
Manganese 1.3mg 4.916mg Oat
Selenium 8.3µg Groat
Vitamin B1 0.101mg 0.763mg Oat
Vitamin B2 0.425mg 0.139mg Groat
Vitamin B3 7.02mg 0.961mg Groat
Vitamin B5 1.233mg 1.349mg Oat
Vitamin B6 0.21mg 0.119mg Groat
Folate 30µg 56µg Oat
Tryptophan 0.192mg 0.234mg Oat
Threonine 0.506mg 0.575mg Oat
Isoleucine 0.498mg 0.694mg Oat
Leucine 0.832mg 1.284mg Oat
Lysine 0.672mg 0.701mg Oat
Methionine 0.172mg 0.312mg Oat
Phenylalanine 0.52mg 0.895mg Oat
Valine 0.678mg 0.937mg Oat
Histidine 0.309mg 0.405mg Oat
Saturated Fat 0.741g 1.217g Groat
Monounsaturated Fat 1.04g 2.178g Oat
Polyunsaturated fat 1.039g 2.535g Oat

Which food is preferable for your diet?

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

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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
33%
Groat
33%
Oat
Minerals Daily Need Coverage Score
109%
Groat
154%
Oat

Comparison summary

Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.476g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.