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Groat vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between groat and quinoa

  • Groat is higher than quinoa in copper, vitamin B3, magnesium, manganese, fiber, phosphorus, vitamin B2, zinc, selenium, and iron.
  • Groat covers your daily copper needs 101% more than quinoa.
  • Groat contains 17 times more vitamin B3 than quinoa. While groat contains 7.02mg of vitamin B3, quinoa contains only 0.412mg.

Food varieties used in this article are Buckwheat and Quinoa, cooked.

Infographic

Groat vs Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
9
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%
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +260.9%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +47.7%
Contains more CopperCopper +472.9%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +106%
Contains more SeleniumSelenium +196.4%
~equal in Calcium ~17mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B2Vitamin B2 +286.4%
Contains more Vitamin B3Vitamin B3 +1603.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +201.1%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +172.7%
Contains more WaterWater +634.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +97%
Contains less Sat. FatSaturated fat -68.8%
~equal in Polyunsaturated fat ~1.078g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Quinoa
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Quinoa DV% diff.
Copper 1.1mg 0.192mg 101%
Vitamin B3 7.02mg 0.412mg 41%
Magnesium 231mg 64mg 40%
Manganese 1.3mg 0.631mg 29%
Fiber 10g 2.8g 29%
Phosphorus 347mg 152mg 28%
Vitamin B5 1.233mg 25%
Vitamin B2 0.425mg 0.11mg 24%
Protein 13.25g 4.4g 18%
Carbs 71.5g 21.3g 17%
Zinc 2.4mg 1.09mg 12%
Calories 343kcal 120kcal 11%
Selenium 8.3µg 2.8µg 10%
Iron 2.2mg 1.49mg 9%
Potassium 460mg 172mg 8%
Vitamin B6 0.21mg 0.123mg 7%
Starch 17.63g 7%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Folate 30µg 42µg 3%
Fats 3.4g 1.92g 2%
Saturated fat 0.741g 0.231g 2%
Monounsaturated fat 1.04g 0.528g 1%
Net carbs 61.5g 18.5g N/A
Calcium 18mg 17mg 0%
Sugar 0.87g N/A
Sodium 1mg 7mg 0%
Vitamin B1 0.101mg 0.107mg 0%
Polyunsaturated fat 1.039g 1.078g 0%
Tryptophan 0.192mg 0.052mg 0%
Threonine 0.506mg 0.131mg 0%
Isoleucine 0.498mg 0.157mg 0%
Leucine 0.832mg 0.261mg 0%
Lysine 0.672mg 0.239mg 0%
Methionine 0.172mg 0.096mg 0%
Phenylalanine 0.52mg 0.185mg 0%
Valine 0.678mg 0.185mg 0%
Histidine 0.309mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
11%
Quinoa
Minerals Daily Need Coverage Score
109%
Groat
38%
Quinoa

Comparison summary

Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.51g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 1)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.