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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
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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
Groat
Groat
5
:
2
Brown rice
Brown rice
Contains more Iron +42.9%
Contains more Calcium +133.3%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Zinc +16.4%
Contains more Phosphorus +47.1%
Equal in Potassium - 86
Equal in Sodium - 4
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +42.9%
Contains more Calcium +133.3%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Zinc +16.4%
Contains more 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
Groat
Groat
2
:
6
Brown rice
Brown rice
Contains more Vitamin K +850%
Contains more Folate +55.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Brown rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin K +850%
Contains more Folate +55.6%
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

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
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 the food
Protein
20%
Groat
16%
Brown rice
Carbohydrates
20%
Groat
26%
Brown rice
Fats
3%
Groat
4%
Brown rice

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.