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Groat vs Rice - In-Depth Nutrition Comparison

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A recap on differences between Groat and Rice

  • Groat has more Magnesium, Fiber, and Copper, however Rice is higher in Folate, Vitamin B1, and Selenium.
  • Rice covers your daily Folate needs 11% more than Groat.
  • Rice contains 10 times less Choline than Groat. Groat contains 20.1mg of Choline, while Rice contains 2.1mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Groat vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
5
:
3
Rice
Contains more Magnesium +325%
Contains more Phosphorus +62.8%
Contains more Potassium +151.4%
Contains more Zinc +24.5%
Contains more Copper +111.6%
Contains more Calcium +42.9%
Contains more Iron +50%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Magnesium +325%
Contains more Phosphorus +62.8%
Contains more Potassium +151.4%
Contains more Zinc +24.5%
Contains more Copper +111.6%
Contains more Calcium +42.9%
Contains more Iron +50%
Contains less Sodium -75%

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
3
:
5
Rice
Contains more Vitamin E +125%
Contains more Vitamin B2 +200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B3 +57%
Contains more Vitamin B6 +20.8%
Contains more Folate +314.3%
Equal in Vitamin B5 - 0.39
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +125%
Contains more Vitamin B2 +200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B3 +57%
Contains more Vitamin B6 +20.8%
Contains more Folate +314.3%
Equal in Vitamin B5 - 0.39

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

All nutrients comparison - raw data values

Nutrient Groat Rice Opinion
Net carbs 17.24g 27.77g Rice
Protein 3.38g 2.69g Groat
Fats 0.62g 0.28g Groat
Carbs 19.94g 28.17g Rice
Calories 92kcal 130kcal Rice
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.05g Rice
Fiber 2.7g 0.4g Groat
Calcium 7mg 10mg Rice
Iron 0.8mg 1.2mg Rice
Magnesium 51mg 12mg Groat
Phosphorus 70mg 43mg Groat
Potassium 88mg 35mg Groat
Sodium 4mg 1mg Rice
Zinc 0.61mg 0.49mg Groat
Copper 0.146mg 0.069mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.04mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.163mg Rice
Vitamin B2 0.039mg 0.013mg Groat
Vitamin B3 0.94mg 1.476mg Rice
Vitamin B5 0.359mg 0.39mg Rice
Vitamin B6 0.077mg 0.093mg Rice
Folate 14µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Groat
Tryptophan 0.049mg 0.031mg Groat
Threonine 0.129mg 0.096mg Groat
Isoleucine 0.127mg 0.116mg Groat
Leucine 0.212mg 0.222mg Rice
Lysine 0.172mg 0.097mg Groat
Methionine 0.044mg 0.063mg Rice
Phenylalanine 0.133mg 0.144mg Rice
Valine 0.173mg 0.164mg Groat
Histidine 0.079mg 0.063mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.077g Rice
Monounsaturated Fat 0.188g 0.088g Groat
Polyunsaturated fat 0.188g 0.076g Groat

Which food is preferable for your diet?

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

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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
13
Rice
Mineral Summary Score
22
Groat
14
Rice

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
16%
Rice
Carbohydrates
20%
Groat
28%
Rice
Fats
3%
Groat
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.057g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 15)
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.