Groat vs. Rye — In-Depth Nutrition Comparison
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Significant differences between Groat and Rye
- Groat has more Copper, Magnesium, Vitamin B3, and Vitamin B2, however, Rye is richer in Manganese, Fiber, Vitamin B1, Selenium, Vitamin B6, and Iron.
- Groat covers your daily Copper needs 81% more than Rye.
- Rye has 2 times less Magnesium than Groat. Groat has 231mg of Magnesium, while Rye has 110mg.
Specific food types used in this comparison are Buckwheat and Rye grain.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +110% |
| Contains more CopperCopper | +199.7% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +10.9% |
| Contains more IronIron | +19.5% |
| Contains more ZincZinc | +10.4% |
| Contains more ManganeseManganese | +98.2% |
| Contains more SeleniumSelenium | +67.5% |
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 B2Vitamin B2 | +69.3% |
| Contains more Vitamin B3Vitamin B3 | +64.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212.9% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +40% |
| Contains more FolateFolate | +26.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.1% |
| Contains more FatsFats | +108.6% |
| Contains more OtherOther | +33.8% |
~equal in
Carbs
~75.86g
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +35.5% |
| Contains less Sat. FatSaturated Fat | -73.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 343kcal | 338kcal |
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| Protein | 13.25g | 10.34g |
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| Fats | 3.4g | 1.63g |
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| Net carbs | 61.5g | 60.76g |
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| Carbs | 71.5g | 75.86g |
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| Magnesium | 231mg | 110mg |
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| Calcium | 18mg | 24mg |
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| Potassium | 460mg | 510mg |
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| Iron | 2.2mg | 2.63mg |
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| Sugar | 0.98g |
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| Fiber | 10g | 15.1g |
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| Copper | 1.1mg | 0.367mg |
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| Zinc | 2.4mg | 2.65mg |
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| Phosphorus | 347mg | 332mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 0IU | 11IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.85mg |
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| Manganese | 1.3mg | 2.577mg |
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| Selenium | 8.3µg | 13.9µg |
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| Vitamin B1 | 0.101mg | 0.316mg |
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| Vitamin B2 | 0.425mg | 0.251mg |
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| Vitamin B3 | 7.02mg | 4.27mg |
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| Vitamin B5 | 1.233mg | 1.456mg |
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| Vitamin B6 | 0.21mg | 0.294mg |
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| Vitamin K | 5.9µg |
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| Folate | 30µg | 38µg |
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| Choline | 30.4mg |
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| Saturated Fat | 0.741g | 0.197g |
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| Monounsaturated Fat | 1.04g | 0.208g |
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| Polyunsaturated fat | 1.039g | 0.767g |
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| Tryptophan | 0.192mg | 0.108mg |
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| Threonine | 0.506mg | 0.289mg |
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| Isoleucine | 0.498mg | 0.208mg |
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| Leucine | 0.832mg | 0.563mg |
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| Lysine | 0.672mg | 0.286mg |
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| Methionine | 0.172mg | 0.153mg |
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| Phenylalanine | 0.52mg | 0.435mg |
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| Valine | 0.678mg | 0.317mg |
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| Histidine | 0.309mg | 0.189mg |
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| Fructose | 0.11g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
109%
98%
Comparison summary
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 0.544g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 20)
Which food is cheaper?
Rye is cheaper (difference - $2.2)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)