Groat vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between groat and rice
- Rice has less copper, magnesium, phosphorus, vitamin B3, fiber, manganese, vitamin B2, iron, zinc, and vitamin B5 than groat.
- Groat covers your daily need for copper, 115% more than rice.
- Groat has 33 times more vitamin B2 than rice. While groat has 0.425mg of vitamin B2, rice has only 0.013mg.
These are the specific foods used in this comparison Buckwheat and Rice, white, long-grain, regular, unenriched, cooked without salt.
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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 | +1825% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +1214.3% |
| Contains more IronIron | +1000% |
| Contains more CopperCopper | +1494.2% |
| Contains more ZincZinc | +389.8% |
| Contains more PhosphorusPhosphorus | +707% |
| Contains more ManganeseManganese | +175.4% |
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 B1Vitamin B1 | +405% |
| Contains more Vitamin B2Vitamin B2 | +3169.2% |
| Contains more Vitamin B3Vitamin B3 | +1655% |
| Contains more Vitamin B5Vitamin B5 | +216.2% |
| Contains more Vitamin B6Vitamin B6 | +125.8% |
| Contains more FolateFolate | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.069mg | 115% |
| Magnesium | 231mg | 12mg | 52% |
| Phosphorus | 347mg | 43mg | 43% |
| Vitamin B3 | 7.02mg | 0.4mg | 41% |
| Fiber | 10g | 0.4g | 38% |
| Manganese | 1.3mg | 0.472mg | 36% |
| Vitamin B2 | 0.425mg | 0.013mg | 32% |
| Iron | 2.2mg | 0.2mg | 25% |
| Protein | 13.25g | 2.69g | 21% |
| Vitamin B5 | 1.233mg | 0.39mg | 17% |
| Zinc | 2.4mg | 0.49mg | 17% |
| Carbs | 71.5g | 28.17g | 14% |
| Potassium | 460mg | 35mg | 13% |
| Calories | 343kcal | 130kcal | 11% |
| Vitamin B6 | 0.21mg | 0.093mg | 9% |
| Folate | 30µg | 3µg | 7% |
| Vitamin B1 | 0.101mg | 0.02mg | 7% |
| Polyunsaturated fat | 1.039g | 0.076g | 6% |
| Fats | 3.4g | 0.28g | 5% |
| Saturated fat | 0.741g | 0.077g | 3% |
| Monounsaturated fat | 1.04g | 0.088g | 2% |
| Selenium | 8.3µg | 7.5µg | 1% |
| Calcium | 18mg | 10mg | 1% |
| Net carbs | 61.5g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.192mg | 0.031mg | 0% |
| Threonine | 0.506mg | 0.096mg | 0% |
| Isoleucine | 0.498mg | 0.116mg | 0% |
| Leucine | 0.832mg | 0.222mg | 0% |
| Lysine | 0.672mg | 0.097mg | 0% |
| Methionine | 0.172mg | 0.063mg | 0% |
| Phenylalanine | 0.52mg | 0.144mg | 0% |
| Valine | 0.678mg | 0.164mg | 0% |
| Histidine | 0.309mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +392.6% |
| Contains more FatsFats | +1114.3% |
| Contains more CarbsCarbs | +153.8% |
| Contains more OtherOther | +400% |
| Contains more WaterWater | +601.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1081.8% |
| Contains more Poly. FatPolyunsaturated fat | +1267.1% |
| Contains less Sat. FatSaturated fat | -89.6% |