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Groat vs. Rice bran oil — In-Depth Nutrition Comparison

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A recap on the differences between groat and rice bran oil

  • Groat is higher than rice bran oil in magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, vitamin B5, zinc, and vitamin B6.
  • Rice bran oil covers your daily saturated fat needs 95% more than groat.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of rice bran oil is lower.

Food varieties used in this article are Buckwheat and Oil, rice bran.

Infographic

Groat vs Rice bran oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3042.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
6
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%
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Rice bran oil DV% diff.
Polyunsaturated fat 1.039g 35g 226%
Vitamin E 32.3mg 215%
Fats 3.4g 100g 149%
Copper 1.1mg 122%
Monounsaturated fat 1.04g 39.3g 96%
Saturated fat 0.741g 19.7g 86%
Manganese 1.3mg 57%
Magnesium 231mg 0mg 55%
Phosphorus 347mg 0mg 50%
Vitamin B3 7.02mg 0mg 44%
Fiber 10g 0g 40%
Vitamin B2 0.425mg 0mg 33%
Protein 13.25g 0g 27%
Calories 343kcal 884kcal 27%
Iron 2.2mg 0.07mg 27%
Vitamin B5 1.233mg 0mg 25%
Carbs 71.5g 0g 24%
Zinc 2.4mg 0mg 22%
Vitamin K 24.7µg 21%
Vitamin B6 0.21mg 0mg 16%
Selenium 8.3µg 0µg 15%
Potassium 460mg 0mg 14%
Vitamin B1 0.101mg 0mg 8%
Folate 30µg 0µg 8%
Calcium 18mg 0mg 2%
Net carbs 61.5g 0g N/A
Sodium 1mg 0mg 0%
Tryptophan 0.192mg 0mg 0%
Threonine 0.506mg 0mg 0%
Isoleucine 0.498mg 0mg 0%
Leucine 0.832mg 0mg 0%
Lysine 0.672mg 0mg 0%
Methionine 0.172mg 0mg 0%
Phenylalanine 0.52mg 0mg 0%
Valine 0.678mg 0mg 0%
Histidine 0.309mg 0mg 0%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2841.2%

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
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +3678.8%
Contains more Poly. FatPolyunsaturated fat +3268.6%

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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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.