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Groat vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the differences between groat and brown rice

  • Groat is higher than brown rice in copper, magnesium, phosphorus, fiber, vitamin B3, vitamin B2, protein, iron, vitamin B5, and zinc.
  • 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.

Infographic

Groat vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Groat
Groat
10
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Brown rice 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%
Carbs 71.5g 25.58g 15%
Zinc 2.4mg 0.71mg 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%
Fats 3.4g 0.97g 4%
Polyunsaturated fat 1.039g 0.366g 4%
Calcium 18mg 3mg 2%
Choline 9.2mg 2%
Saturated fat 0.741g 0.26g 2%
Monounsaturated fat 1.04g 0.369g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin E 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 3.9g 2.2g N/A
Calories per 10 g protein 259kcal 449kcal N/A
Weight per 100 calories 29g 81g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
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
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 ProteinProtein +383.6%
Contains more FatsFats +250.5%
Contains more CarbsCarbs +179.5%
Contains more WaterWater +620.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
26% 37% 37%
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%

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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. 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.