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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
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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
Groat
5
:
3
Rice
Rice
Contains more Potassium +151.4%
Contains more Magnesium +325%
Contains more Copper +111.6%
Contains more Zinc +24.5%
Contains more Phosphorus +62.8%
Contains more Iron +50%
Contains more Calcium +42.9%
Contains less Sodium -75%
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Potassium +151.4%
Contains more Magnesium +325%
Contains more Copper +111.6%
Contains more Zinc +24.5%
Contains more Phosphorus +62.8%
Contains more Iron +50%
Contains more Calcium +42.9%
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
Groat
3
:
5
Rice
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
Groat
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%
Rice
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Groat
16%
Rice
Carbohydrates
20%
Groat
28%
Rice
Fats
3%
Groat
1%
Rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Rice
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat Rice
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 contains less Sugars?
Rice
Rice contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Groat Rice Opinion
Calories 92 130 Rice
Protein 3.38 2.69 Groat
Fats 0.62 0.28 Groat
Vitamin C 0 0
Carbs 19.94 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.2 Rice
Calcium 7 10 Rice
Potassium 88 35 Groat
Magnesium 51 12 Groat
Sugars 0.9 0.05 Rice
Fiber 2.7 0.4 Groat
Copper 0.146 0.069 Groat
Zinc 0.61 0.49 Groat
Starch
Phosphorus 70 43 Groat
Sodium 4 1 Rice
Vitamin A 0 0
Vitamin E 0.09 0.04 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.163 Rice
Vitamin B2 0.039 0.013 Groat
Vitamin B3 0.94 1.476 Rice
Vitamin B5 0.359 0.39 Rice
Vitamin B6 0.077 0.093 Rice
Vitamin B12 0 0
Vitamin K 1.9 0 Groat
Folate 14 58 Rice
Trans Fat
Saturated Fat 0.134 0.077 Rice
Monounsaturated Fat 0.188 0.088 Groat
Polyunsaturated fat 0.188 0.076 Groat
Tryptophan 0.049 0.031 Groat
Threonine 0.129 0.096 Groat
Isoleucine 0.127 0.116 Groat
Leucine 0.212 0.222 Rice
Lysine 0.172 0.097 Groat
Methionine 0.044 0.063 Rice
Phenylalanine 0.133 0.144 Rice
Valine 0.173 0.164 Groat
Histidine 0.079 0.063 Groat
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 seperately if present) is the USDA's FoodCentral. The exact links of 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.