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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.

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

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 Vitamin B12 +∞%
Contains more Folate +357.1%
Equal in Vitamin B3 - 0.992
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 Vitamin B12 +∞%
Contains more Folate +357.1%
Equal in Vitamin B3 - 0.992

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.9g)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
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.

All nutrients comparison - raw data values

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

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.