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Groat vs Pasta - In-Depth Nutrition Comparison

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The main differences between Groat and Pasta

  • Groat has more Magnesium, Manganese, and Copper, however Pasta has more Vitamin B1, Folate, Vitamin B2, and Vitamin B12.
  • Daily need coverage for Vitamin B1 from Pasta is 14% higher.
  • Pasta has 4 times less Potassium than Groat. Groat has 88mg of Potassium, while Pasta has 24mg.
  • Groat is lower in Cholesterol.

Food types used in this article are Buckwheat groats, roasted, cooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Groat vs Pasta 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
7
:
1
Pasta
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Iron +42.5%
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Iron +42.5%
Equal in Phosphorus - 63
Equal in Zinc - 0.56

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
5
:
6
Pasta
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Pasta Opinion
Net carbs 17.24g 24.93g Pasta
Protein 3.38g 5.15g Pasta
Fats 0.62g 1.05g Pasta
Carbs 19.94g 24.93g Pasta
Calories 92kcal 131kcal Pasta
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Pasta
Fiber 2.7g g Groat
Calcium 7mg 6mg Groat
Iron 0.8mg 1.14mg Pasta
Magnesium 51mg 18mg Groat
Phosphorus 70mg 63mg Groat
Potassium 88mg 24mg Groat
Sodium 4mg 6mg Groat
Zinc 0.61mg 0.56mg Groat
Copper 0.146mg 0.093mg Groat
Vitamin A 0IU 20IU Pasta
Vitamin E 0.09mg mg Groat
Vitamin D 0IU IU Groat
Vitamin D 0µg µg Groat
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.209mg Pasta
Vitamin B2 0.039mg 0.15mg Pasta
Vitamin B3 0.94mg 0.992mg Pasta
Vitamin B5 0.359mg 0.183mg Groat
Vitamin B6 0.077mg 0.034mg Groat
Folate 14µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.065mg Pasta
Threonine 0.129mg 0.134mg Pasta
Isoleucine 0.127mg 0.197mg Pasta
Leucine 0.212mg 0.348mg Pasta
Lysine 0.172mg 0.097mg Groat
Methionine 0.044mg 0.079mg Pasta
Phenylalanine 0.133mg 0.247mg Pasta
Valine 0.173mg 0.217mg Pasta
Histidine 0.079mg 0.103mg Pasta
Cholesterol 0mg 33mg Groat
Trans Fat g g
Saturated Fat 0.134g 0.15g Groat
Monounsaturated Fat 0.188g 0.124g Groat
Polyunsaturated fat 0.188g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Pasta
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
16
Pasta
Mineral Summary Score
22
Groat
17
Pasta

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
31%
Pasta
Carbohydrates
20%
Groat
25%
Pasta
Fats
3%
Groat
5%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 4)
Which food is cheaper?
Groat
Groat is cheaper (difference - $0.6)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.