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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Iron
+42.9%
Contains
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Calcium
+133.3%
Contains
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Magnesium
+30.8%
Contains
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Copper
+37.7%
Contains
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Zinc
+16.4%
Contains
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Phosphorus
+47.1%
Equal in Potassium - 86
Equal in Sodium - 4
Contains
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Iron
+42.9%
Contains
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Calcium
+133.3%
Contains
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Magnesium
+30.8%
Contains
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Copper
+37.7%
Contains
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Zinc
+16.4%
Contains
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Phosphorus
+47.1%
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
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Contains
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Vitamin K
+850%
Contains
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Folate
+55.6%
Contains
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Vitamin E
+88.9%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B2
+76.9%
Contains
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Vitamin B3
+172.4%
Contains
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Vitamin B6
+59.7%
Equal in Vitamin B5 - 0.38
Contains
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Vitamin K
+850%
Contains
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Folate
+55.6%
Contains
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Vitamin E
+88.9%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B2
+76.9%
Contains
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Vitamin B3
+172.4%
Contains
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Vitamin B6
+59.7%
Equal in Vitamin B5 - 0.38
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8

14

Mineral Summary Score
22

20

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 the food
Protein
20%

16%

Carbohydrates
20%

26%

Fats
3%

4%

Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Sugars |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Lower in Sodium | Equal |
Which food is preferable in case of diets?


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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Comparison summary
Which food is lower in Saturated Fat?

Groat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?

Groat is lower in glycemic index (difference - 21)
Which food is richer in minerals?

Groat is relatively richer in minerals
Which food contains less Sugars?

Brown rice contains less Sugars (difference - 0.66g)
Which food is cheaper?

Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?

Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient | ![]() |
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Opinion |
Calories | 92 | 123 |
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Protein | 3.38 | 2.74 |
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Fats | 0.62 | 0.97 |
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Vitamin C | 0 | 0 | |
Carbs | 19.94 | 25.58 |
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Cholesterol | 0 | 0 | |
Vitamin D | 0 | 0 | |
Iron | 0.8 | 0.56 |
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Calcium | 7 | 3 |
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Potassium | 88 | 86 |
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Magnesium | 51 | 39 |
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Sugars | 0.9 | 0.24 |
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Fiber | 2.7 | 1.6 |
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Copper | 0.146 | 0.106 |
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Zinc | 0.61 | 0.71 |
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Starch | 24.79 |
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Phosphorus | 70 | 103 |
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Sodium | 4 | 4 | |
Vitamin A | 0 | 0 | |
Vitamin E | 0.09 | 0.17 |
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Vitamin D | 0 | 0 | |
Vitamin B1 | 0.04 | 0.178 |
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Vitamin B2 | 0.039 | 0.069 |
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Vitamin B3 | 0.94 | 2.561 |
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Vitamin B5 | 0.359 | 0.38 |
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Vitamin B6 | 0.077 | 0.123 |
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Vitamin B12 | 0 | 0 | |
Vitamin K | 1.9 | 0.2 |
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Folate | 14 | 9 |
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Trans Fat | 0 |
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Saturated Fat | 0.134 | 0.26 |
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Monounsaturated Fat | 0.188 | 0.369 |
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Polyunsaturated fat | 0.188 | 0.366 |
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Tryptophan | 0.049 | 0.033 |
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Threonine | 0.129 | 0.095 |
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Isoleucine | 0.127 | 0.109 |
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Leucine | 0.212 | 0.214 |
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Lysine | 0.172 | 0.099 |
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Methionine | 0.044 | 0.058 |
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Phenylalanine | 0.133 | 0.133 | |
Valine | 0.173 | 0.151 |
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Histidine | 0.079 | 0.066 |
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Fructose | 0.1 | 0 |
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