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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+80%
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Iron
+1000%
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Magnesium
+1825%
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Phosphorus
+707%
Contains
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Potassium
+1214.3%
Contains
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Zinc
+389.8%
Contains
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Copper
+1494.2%
Equal in Sodium - 1
Contains
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Calcium
+80%
Contains
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Iron
+1000%
Contains
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Magnesium
+1825%
Contains
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Phosphorus
+707%
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Potassium
+1214.3%
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Zinc
+389.8%
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Copper
+1494.2%
Equal in Sodium - 1
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
:
Contains
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Vitamin B1
+405%
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Vitamin B2
+3169.2%
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Vitamin B3
+1655%
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Vitamin B5
+216.2%
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Vitamin B6
+125.8%
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Folate
+900%
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Vitamin B1
+405%
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Vitamin B2
+3169.2%
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Vitamin B3
+1655%
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Vitamin B5
+216.2%
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Vitamin B6
+125.8%
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Folate
+900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+392.6%
Contains
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Fats
+1114.3%
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Carbs
+153.8%
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Other
+400%
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Water
+601.9%
Contains
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Protein
+392.6%
Contains
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Fats
+1114.3%
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Carbs
+153.8%
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Other
+400%
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Water
+601.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1081.8%
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Polyunsaturated fat
+1267.1%
Contains
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Saturated Fat
-89.6%
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Monounsaturated Fat
+1081.8%
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Polyunsaturated fat
+1267.1%
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Saturated Fat
-89.6%
Comparison summary table
Pay attention to 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 price |
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Lower in Sugar |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 61.5g | 27.77g |
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Protein | 13.25g | 2.69g |
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Fats | 3.4g | 0.28g |
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Carbs | 71.5g | 28.17g |
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Calories | 343kcal | 130kcal |
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Sugar | 0.05g |
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Fiber | 10g | 0.4g |
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Calcium | 18mg | 10mg |
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Iron | 2.2mg | 0.2mg |
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Magnesium | 231mg | 12mg |
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Phosphorus | 347mg | 43mg |
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Potassium | 460mg | 35mg |
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Sodium | 1mg | 1mg | |
Zinc | 2.4mg | 0.49mg |
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Copper | 1.1mg | 0.069mg |
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Vitamin E | 0.04mg |
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Vitamin B1 | 0.101mg | 0.02mg |
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Vitamin B2 | 0.425mg | 0.013mg |
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Vitamin B3 | 7.02mg | 0.4mg |
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Vitamin B5 | 1.233mg | 0.39mg |
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Vitamin B6 | 0.21mg | 0.093mg |
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Folate | 30µg | 3µg |
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Tryptophan | 0.192mg | 0.031mg |
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Threonine | 0.506mg | 0.096mg |
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Isoleucine | 0.498mg | 0.116mg |
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Leucine | 0.832mg | 0.222mg |
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Lysine | 0.672mg | 0.097mg |
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Methionine | 0.172mg | 0.063mg |
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Phenylalanine | 0.52mg | 0.144mg |
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Valine | 0.678mg | 0.164mg |
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Histidine | 0.309mg | 0.063mg |
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Saturated Fat | 0.741g | 0.077g |
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Monounsaturated Fat | 1.04g | 0.088g |
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Polyunsaturated fat | 1.039g | 0.076g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%

5%

Minerals Daily Need Coverage Score
109%

10%

Comparison summary
Which food is lower in Saturated Fat?

Rice is lower in Saturated Fat (difference - 0.664g)
Which food is cheaper?

Rice is cheaper (difference - $1.6)
Which food is lower in Sugar?

Groat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?

Groat is lower in glycemic index (difference - 6)
Which food is richer in minerals?

Groat is relatively richer in minerals
Which food is richer in vitamins?

Groat is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)