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Groat vs Brown rice - In-Depth Nutrition Comparison

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What are the differences between Groat and Brown rice?

  • Brown rice is richer than Groat in Manganese, Vitamin B1, Vitamin B3, and Selenium.
  • Brown rice's daily need coverage for Manganese is 25% more.
  • Groat has 2 times more Choline than Brown rice. While Groat has 20.1mg of Choline, Brown rice has only 9.2mg.

We used Buckwheat groats, roasted, cooked and Rice, brown, long-grain, cooked types in this article.

Infographic

Groat vs Brown 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
Groat
5
:
2
Brown rice
Brown rice
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Equal in Potassium - 86
Equal in Sodium - 4
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Equal in Potassium - 86
Equal in Sodium - 4

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
2
:
6
Brown rice
Brown rice
Contains more Folate +55.6%
Contains more Vitamin K +850%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Equal in Vitamin B5 - 0.38
Groat
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Equal in Vitamin B5 - 0.38

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

All nutrients comparison - raw data values

Nutrient Groat Brown rice Opinion
Net carbs 17.24g 23.98g Brown rice
Protein 3.38g 2.74g Groat
Fats 0.62g 0.97g Brown rice
Carbs 19.94g 25.58g Brown rice
Calories 92kcal 123kcal Brown rice
Starch g 24.79g Brown rice
Fructose 0.1g 0g Groat
Sugar 0.9g 0.24g Brown rice
Fiber 2.7g 1.6g Groat
Calcium 7mg 3mg Groat
Iron 0.8mg 0.56mg Groat
Magnesium 51mg 39mg Groat
Phosphorus 70mg 103mg Brown rice
Potassium 88mg 86mg Groat
Sodium 4mg 4mg
Zinc 0.61mg 0.71mg Brown rice
Copper 0.146mg 0.106mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.178mg Brown rice
Vitamin B2 0.039mg 0.069mg Brown rice
Vitamin B3 0.94mg 2.561mg Brown rice
Vitamin B5 0.359mg 0.38mg Brown rice
Vitamin B6 0.077mg 0.123mg Brown rice
Folate 14µg 9µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.2µg Groat
Tryptophan 0.049mg 0.033mg Groat
Threonine 0.129mg 0.095mg Groat
Isoleucine 0.127mg 0.109mg Groat
Leucine 0.212mg 0.214mg Brown rice
Lysine 0.172mg 0.099mg Groat
Methionine 0.044mg 0.058mg Brown rice
Phenylalanine 0.133mg 0.133mg
Valine 0.173mg 0.151mg Groat
Histidine 0.079mg 0.066mg Groat
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.26g Groat
Monounsaturated Fat 0.188g 0.369g Brown rice
Polyunsaturated fat 0.188g 0.366g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Brown 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
14
Brown rice
Mineral Summary Score
22
Groat
20
Brown 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%
Brown rice
Carbohydrates
20%
Groat
26%
Brown rice
Fats
3%
Groat
4%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.