Groat vs. Brown rice — In-Depth Nutrition Comparison
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A recap on differences between groat and brown rice
- Groat is higher than brown rice in copper, magnesium, phosphorus, fiber, vitamin B3, vitamin B2, iron, vitamin B5, zinc, and manganese.
- Groat covers your daily copper needs 110% more than brown rice.
- Groat contains 6 times more fiber than brown rice. While groat contains 10g of fiber, brown rice contains only 1.6g.
- The glycemic index of groat is lower.
Food varieties used in this article are Buckwheat and Rice, brown, long-grain, 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 | +492.3% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +434.9% |
| Contains more IronIron | +292.9% |
| Contains more CopperCopper | +937.7% |
| Contains more ZincZinc | +238% |
| Contains more PhosphorusPhosphorus | +236.9% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +33.5% |
| Contains more SeleniumSelenium | +43.1% |
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 | +515.9% |
| Contains more Vitamin B3Vitamin B3 | +174.1% |
| Contains more Vitamin B5Vitamin B5 | +224.5% |
| Contains more Vitamin B6Vitamin B6 | +70.7% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +76.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +383.6% |
| Contains more FatsFats | +250.5% |
| Contains more CarbsCarbs | +179.5% |
| Contains more OtherOther | +377.3% |
| Contains more WaterWater | +620.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +181.8% |
| Contains more Poly. FatPolyunsaturated fat | +183.9% |
| Contains less Sat. FatSaturated fat | -64.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.1mg | 0.106mg | 110% |
| Magnesium | 231mg | 39mg | 46% |
| Phosphorus | 347mg | 103mg | 35% |
| Fiber | 10g | 1.6g | 34% |
| Vitamin B3 | 7.02mg | 2.561mg | 28% |
| Vitamin B2 | 0.425mg | 0.069mg | 27% |
| Protein | 13.25g | 2.74g | 21% |
| Iron | 2.2mg | 0.56mg | 21% |
| Vitamin B5 | 1.233mg | 0.38mg | 17% |
| Zinc | 2.4mg | 0.71mg | 15% |
| Carbs | 71.5g | 25.58g | 15% |
| Manganese | 1.3mg | 0.974mg | 14% |
| Calories | 343kcal | 123kcal | 11% |
| Potassium | 460mg | 86mg | 11% |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.21mg | 0.123mg | 7% |
| Vitamin B1 | 0.101mg | 0.178mg | 6% |
| Selenium | 8.3µg | 5.8µg | 5% |
| Folate | 30µg | 9µg | 5% |
| Polyunsaturated fat | 1.039g | 0.366g | 4% |
| Fats | 3.4g | 0.97g | 4% |
| Monounsaturated fat | 1.04g | 0.369g | 2% |
| Choline | 9.2mg | 2% | |
| Saturated fat | 0.741g | 0.26g | 2% |
| Calcium | 18mg | 3mg | 2% |
| Vitamin E | 0.17mg | 1% | |
| Net carbs | 61.5g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.192mg | 0.033mg | 0% |
| Threonine | 0.506mg | 0.095mg | 0% |
| Isoleucine | 0.498mg | 0.109mg | 0% |
| Leucine | 0.832mg | 0.214mg | 0% |
| Lysine | 0.672mg | 0.099mg | 0% |
| Methionine | 0.172mg | 0.058mg | 0% |
| Phenylalanine | 0.52mg | 0.133mg | 0% |
| Valine | 0.678mg | 0.151mg | 0% |
| Histidine | 0.309mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
13%
Minerals Daily Need Coverage Score
109%
32%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.481g)
Which food is cheaper?
Brown rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.