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  6. Groat vs. Oats

Groat vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between groat and oats?

  • Groat is richer in copper, vitamin B3, vitamin B2, magnesium, and vitamin B6, while oats are higher in manganese, vitamin B1, iron, phosphorus, and zinc.
  • Oats' daily need coverage for manganese is 157% higher.
  • Oats have 7 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while oats have 0.961mg.

We used Buckwheat and Oats types in this comparison.

Infographic

Groat vs Oats 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
4
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%
Oats
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +30.5%
Contains more CopperCopper +75.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%
Contains more IronIron +114.5%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +50.7%
Contains more ManganeseManganese +278.2%
~equal in Potassium ~429mg

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%
Oats
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B3Vitamin B3 +630.5%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin B1Vitamin B1 +655.4%
Contains more FolateFolate +86.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Oats DV% diff.
Manganese 1.3mg 4.916mg 157%
Vitamin B1 0.101mg 0.763mg 55%
Copper 1.1mg 0.626mg 53%
Vitamin B3 7.02mg 0.961mg 38%
Iron 2.2mg 4.72mg 32%
Phosphorus 347mg 523mg 25%
Vitamin B2 0.425mg 0.139mg 22%
Selenium 8.3µg 15%
Zinc 2.4mg 3.97mg 14%
Magnesium 231mg 177mg 13%
Polyunsaturated fat 1.039g 2.535g 10%
Protein 13.25g 16.89g 7%
Vitamin B6 0.21mg 0.119mg 7%
Folate 30µg 56µg 7%
Fats 3.4g 6.9g 5%
Calcium 18mg 54mg 4%
Monounsaturated fat 1.04g 2.178g 3%
Calories 343kcal 389kcal 2%
Carbs 71.5g 66.27g 2%
Fiber 10g 10.6g 2%
Vitamin B5 1.233mg 1.349mg 2%
Saturated fat 0.741g 1.217g 2%
Potassium 460mg 429mg 1%
Protein per 100 calories 3.9g 4.3g N/A
Calories per 10 g protein 259kcal 230kcal N/A
Weight per 100 calories 29g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
Net carbs 61.5g 55.67g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.192mg 0.234mg 0%
Threonine 0.506mg 0.575mg 0%
Isoleucine 0.498mg 0.694mg 0%
Leucine 0.832mg 1.284mg 0%
Lysine 0.672mg 0.701mg 0%
Methionine 0.172mg 0.312mg 0%
Phenylalanine 0.52mg 0.895mg 0%
Valine 0.678mg 0.937mg 0%
Histidine 0.309mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
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
Oats
Oats
2
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 WaterWater +18.6%
Contains more OtherOther +22.1%
Contains more ProteinProtein +27.5%
Contains more FatsFats +102.9%
~equal in Carbs ~66.27g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +109.4%
Contains more Poly. FatPolyunsaturated fat +144%

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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. Oats - 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.