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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +97% |
| Contains less Sat. FatSaturated fat | -68.8% |
~equal in
Polyunsaturated fat
~1.078g
