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Groat vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between groat and rutabagas

  • Groat has more copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, and vitamin B5; however, rutabagas are higher in vitamin C.
  • Groat covers your daily need for copper, 119% more than rutabagas.
  • Groat has 12 times more magnesium than rutabagas. While groat has 231mg of magnesium, rutabagas have only 20mg.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Buckwheat and Rutabagas, raw.

Infographic

Groat vs Rutabagas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +1055%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +400%
Contains more CopperCopper +3337.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +554.7%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +892.4%
Contains more SeleniumSelenium +1085.7%
Contains more CalciumCalcium +138.9%

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.
Groat
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +962.5%
Contains more Vitamin B3Vitamin B3 +902.9%
Contains more Vitamin B5Vitamin B5 +670.6%
Contains more Vitamin B6Vitamin B6 +110%
Contains more FolateFolate +42.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1126.9%
Contains more FatsFats +2025%
Contains more CarbsCarbs +729.5%
Contains more OtherOther +195.8%
Contains more WaterWater +817.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +4060%
Contains more Poly. FatPolyunsaturated fat +1080.7%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Rutabagas
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Rutabagas DV% diff.
Copper 1.1mg 0.032mg 119%
Manganese 1.3mg 0.131mg 51%
Magnesium 231mg 20mg 50%
Phosphorus 347mg 53mg 42%
Vitamin B3 7.02mg 0.7mg 40%
Fiber 10g 2.3g 31%
Vitamin B2 0.425mg 0.04mg 30%
Vitamin C 0mg 25mg 28%
Protein 13.25g 1.08g 24%
Iron 2.2mg 0.44mg 22%
Vitamin B5 1.233mg 0.16mg 21%
Carbs 71.5g 8.62g 21%
Zinc 2.4mg 0.24mg 20%
Calories 343kcal 37kcal 15%
Selenium 8.3µg 0.7µg 14%
Vitamin B6 0.21mg 0.1mg 8%
Polyunsaturated fat 1.039g 0.088g 6%
Potassium 460mg 305mg 5%
Fats 3.4g 0.16g 5%
Monounsaturated fat 1.04g 0.025g 3%
Saturated fat 0.741g 0.027g 3%
Choline 14.1mg 3%
Calcium 18mg 43mg 3%
Folate 30µg 21µg 2%
Fructose 1.61g 2%
Vitamin E 0.3mg 2%
Vitamin B1 0.101mg 0.09mg 1%
Net carbs 61.5g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 1mg 12mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
15%
Rutabagas
Minerals Daily Need Coverage Score
109%
Groat
13%
Rutabagas

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.714g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.1)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.