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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.

Food varieties used in this article are Buckwheat and Rice, brown, long-grain, cooked.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
10
:
0
Brown rice
Brown rice
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%
Contains more Manganese +33.5%
Contains more Selenium +43.1%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%
Contains more Manganese +33.5%
Contains more Selenium +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.
Groat
Groat
5
:
3
Brown rice
Brown rice
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Contains more Vitamin B1 +76.2%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Contains more Vitamin B1 +76.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Brown rice
Brown rice
Contains more Protein +383.6%
Contains more Fats +250.5%
Contains more Carbs +179.5%
Contains more Other +377.3%
Contains more Water +620.7%
Groat
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +383.6%
Contains more Fats +250.5%
Contains more Carbs +179.5%
Contains more Other +377.3%
Contains more Water +620.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +183.9%
Contains less Saturated Fat -64.9%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +183.9%
Contains less Saturated 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.
Groat Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Brown rice Opinion
Net carbs 61.5g 23.98g Groat
Protein 13.25g 2.74g Groat
Fats 3.4g 0.97g Groat
Carbs 71.5g 25.58g Groat
Calories 343kcal 123kcal Groat
Starch 24.79g Brown rice
Sugar 0.24g Groat
Fiber 10g 1.6g Groat
Calcium 18mg 3mg Groat
Iron 2.2mg 0.56mg Groat
Magnesium 231mg 39mg Groat
Phosphorus 347mg 103mg Groat
Potassium 460mg 86mg Groat
Sodium 1mg 4mg Groat
Zinc 2.4mg 0.71mg Groat
Copper 1.1mg 0.106mg Groat
Manganese 1.3mg 0.974mg Groat
Selenium 8.3µg 5.8µg Groat
Vitamin E 0.17mg Brown rice
Vitamin B1 0.101mg 0.178mg Brown rice
Vitamin B2 0.425mg 0.069mg Groat
Vitamin B3 7.02mg 2.561mg Groat
Vitamin B5 1.233mg 0.38mg Groat
Vitamin B6 0.21mg 0.123mg Groat
Folate 30µg 9µg Groat
Vitamin K 0.2µg Brown rice
Tryptophan 0.192mg 0.033mg Groat
Threonine 0.506mg 0.095mg Groat
Isoleucine 0.498mg 0.109mg Groat
Leucine 0.832mg 0.214mg Groat
Lysine 0.672mg 0.099mg Groat
Methionine 0.172mg 0.058mg Groat
Phenylalanine 0.52mg 0.133mg Groat
Valine 0.678mg 0.151mg Groat
Histidine 0.309mg 0.066mg Groat
Saturated Fat 0.741g 0.26g Brown rice
Monounsaturated Fat 1.04g 0.369g Groat
Polyunsaturated fat 1.039g 0.366g Groat
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g 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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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
33%
Groat
14%
Brown rice
Minerals Daily Need Coverage Score
109%
Groat
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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/170286/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.