Groat vs. Porridge — In-Depth Nutrition Comparison

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Differences between groat and porridge

Groat has more copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc, while porridge has more iron.
Groat's daily need coverage for copper is 118% higher.
Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of porridge is 66.

The food types used in this comparison are Buckwheat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Groat

Porridge

Contains more MagnesiumMagnesium	+4520%
Contains more PotassiumPotassium	+2775%
Contains more CopperCopper	+2650%
Contains more ZincZinc	+1746.2%
Contains more PhosphorusPhosphorus	+2213.3%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+196.4%

Contains more CalciumCalcium	+383.3%
Contains more IronIron	+70%

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

Porridge

Contains more Vitamin B1Vitamin B1	+83.6%
Contains more Vitamin B2Vitamin B2	+1600%
Contains more Vitamin B3Vitamin B3	+1250%
Contains more Vitamin B5Vitamin B5	+1636.6%
Contains more Vitamin B6Vitamin B6	+1515.4%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.04mg	118%
Manganese	1.3mg	0mg	57%
Magnesium	231mg	5mg	54%
Phosphorus	347mg	15mg	47%
Vitamin B3	7.02mg	0.52mg	41%
Fiber	10g	0.5g	38%
Vitamin B2	0.425mg	0.025mg	31%
Protein	13.25g	1.44g	24%
Vitamin B5	1.233mg	0.071mg	23%
Zinc	2.4mg	0.13mg	21%
Carbs	71.5g	10.52g	20%
Iron	2.2mg	3.74mg	19%
Calories	343kcal	50kcal	15%
Vitamin B6	0.21mg	0.013mg	15%
Potassium	460mg	16mg	13%
Selenium	8.3µg	2.8µg	10%
Calcium	18mg	87mg	7%
Polyunsaturated fat	1.039g	0.114g	6%
Fats	3.4g	0.21g	5%
Folate	30µg	12µg	5%
Vitamin B1	0.101mg	0.055mg	4%
Saturated fat	0.741g	0.033g	3%
Monounsaturated fat	1.04g	0.028g	3%
Protein per 100 calories	3.9g	2.9g	N/A
Calories per 10 g protein	259kcal	347kcal	N/A
Weight per 100 calories	29g	200g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.3	N/A
Net carbs	61.5g	10.02g	N/A
Sugar		0.03g	N/A
Sodium	1mg	6mg	0%
Vitamin E		0.02mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.192mg	0.02mg	0%
Threonine	0.506mg	0.045mg	0%
Isoleucine	0.498mg	0.063mg	0%
Leucine	0.832mg	0.11mg	0%
Lysine	0.672mg	0.037mg	0%
Methionine	0.172mg	0.027mg	0%
Phenylalanine	0.52mg	0.078mg	0%
Valine	0.678mg	0.07mg	0%
Histidine	0.309mg	0.033mg	0%