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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.

Infographic

Groat vs Rice infographic
Infographic link

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
7
:
0
Rice
Rice
Contains more Calcium +80%
Contains more Iron +1000%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more Copper +1494.2%
Equal in Sodium - 1
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +80%
Contains more Iron +1000%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more 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
Groat
Groat
6
:
2
Rice
Rice
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Folate +900%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Folate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Rice
Rice
Contains more Protein +392.6%
Contains more Fats +1114.3%
Contains more Carbs +153.8%
Contains more Other +400%
Contains more Water +601.9%
Groat
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +392.6%
Contains more Fats +1114.3%
Contains more Carbs +153.8%
Contains more Other +400%
Contains more Water +601.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +1081.8%
Contains more Polyunsaturated fat +1267.1%
Contains less Saturated Fat -89.6%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1081.8%
Contains more Polyunsaturated fat +1267.1%
Contains less 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.
Groat Rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Rice Opinion
Net carbs 61.5g 27.77g Groat
Protein 13.25g 2.69g Groat
Fats 3.4g 0.28g Groat
Carbs 71.5g 28.17g Groat
Calories 343kcal 130kcal Groat
Sugar 0.05g Groat
Fiber 10g 0.4g Groat
Calcium 18mg 10mg Groat
Iron 2.2mg 0.2mg Groat
Magnesium 231mg 12mg Groat
Phosphorus 347mg 43mg Groat
Potassium 460mg 35mg Groat
Sodium 1mg 1mg
Zinc 2.4mg 0.49mg Groat
Copper 1.1mg 0.069mg Groat
Vitamin E 0.04mg Rice
Vitamin B1 0.101mg 0.02mg Groat
Vitamin B2 0.425mg 0.013mg Groat
Vitamin B3 7.02mg 0.4mg Groat
Vitamin B5 1.233mg 0.39mg Groat
Vitamin B6 0.21mg 0.093mg Groat
Folate 30µg 3µg Groat
Tryptophan 0.192mg 0.031mg Groat
Threonine 0.506mg 0.096mg Groat
Isoleucine 0.498mg 0.116mg Groat
Leucine 0.832mg 0.222mg Groat
Lysine 0.672mg 0.097mg Groat
Methionine 0.172mg 0.063mg Groat
Phenylalanine 0.52mg 0.144mg Groat
Valine 0.678mg 0.164mg Groat
Histidine 0.309mg 0.063mg Groat
Saturated Fat 0.741g 0.077g Rice
Monounsaturated Fat 1.04g 0.088g Groat
Polyunsaturated fat 1.039g 0.076g Groat

Which food is preferable for your diet?

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

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%
Groat
5%
Rice
Minerals Daily Need Coverage Score
109%
Groat
10%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.664g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.