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Groat vs. Pasta — In-Depth Nutrition Comparison

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Important differences between groat and pasta

  • Pasta has less copper, magnesium, manganese, phosphorus, vitamin B3, vitamin B2, vitamin B5, zinc, vitamin B6, and iron.
  • Groat's daily need coverage for copper is 112% more.
  • Groat has 13 times more magnesium than pasta. Groat has 231mg of magnesium, while pasta has 18mg.

The food varieties used in the comparison are Buckwheat and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Groat vs Pasta 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
10
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%
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +1183.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1816.7%
Contains more IronIron +93%
Contains more CopperCopper +1082.8%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +450.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +480.4%
Contains more SeleniumSelenium +∞%

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
4
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%
Pasta
Pasta
4
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +607.7%
Contains more Vitamin B5Vitamin B5 +573.8%
Contains more Vitamin B6Vitamin B6 +517.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Pasta DV% diff.
Copper 1.1mg 0.093mg 112%
Magnesium 231mg 18mg 51%
Manganese 1.3mg 0.224mg 47%
Phosphorus 347mg 63mg 41%
Fiber 10g 40%
Vitamin B3 7.02mg 0.992mg 38%
Vitamin B2 0.425mg 0.15mg 21%
Vitamin B5 1.233mg 0.183mg 21%
Zinc 2.4mg 0.56mg 17%
Protein 13.25g 5.15g 16%
Carbs 71.5g 24.93g 16%
Selenium 8.3µg 15%
Vitamin B6 0.21mg 0.034mg 14%
Potassium 460mg 24mg 13%
Iron 2.2mg 1.14mg 13%
Calories 343kcal 131kcal 11%
Cholesterol 0mg 33mg 11%
Vitamin B1 0.101mg 0.209mg 9%
Folate 30µg 64µg 9%
Vitamin B12 0µg 0.14µg 6%
Fats 3.4g 1.05g 4%
Polyunsaturated fat 1.039g 0.429g 4%
Saturated fat 0.741g 0.15g 3%
Monounsaturated fat 1.04g 0.124g 2%
Calcium 18mg 6mg 1%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 3.9g 3.9g N/A
Calories per 10 g protein 259kcal 254kcal N/A
Weight per 100 calories 29g 76g N/A
Unsaturated / Saturated Fat ratio 2.8 3.7 N/A
Net carbs 61.5g 24.93g N/A
Sodium 1mg 6mg 0%
Tryptophan 0.192mg 0.065mg 0%
Threonine 0.506mg 0.134mg 0%
Isoleucine 0.498mg 0.197mg 0%
Leucine 0.832mg 0.348mg 0%
Lysine 0.672mg 0.097mg 0%
Methionine 0.172mg 0.079mg 0%
Phenylalanine 0.52mg 0.247mg 0%
Valine 0.678mg 0.217mg 0%
Histidine 0.309mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +157.3%
Contains more FatsFats +223.8%
Contains more CarbsCarbs +186.8%
Contains more OtherOther +577.4%
Contains more WaterWater +603.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +738.7%
Contains more Poly. FatPolyunsaturated fat +142.2%
Contains less Sat. FatSaturated fat -79.8%

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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. 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.