Groat vs. Semolina — In-Depth Nutrition Comparison
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The main differences between Groat and Semolina
- Groat is richer in Copper, Magnesium, Fiber, Vitamin B2, Phosphorus, Iron, Zinc, and Vitamin B3, yet Semolina is richer in Selenium, and Vitamin B6.
- Daily need coverage for Copper from Groat is 91% higher.
- Groat contains 9 times more Magnesium than Semolina. Groat contains 231mg of Magnesium, while Semolina contains 27mg.
Food types used in this article are Buckwheat and Rice, white, long-grain, parboiled, unenriched, dry.
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 | +755.6% |
| Contains more PotassiumPotassium | +164.4% |
| Contains more IronIron | +197.3% |
| Contains more CopperCopper | +287.3% |
| Contains more ZincZinc | +135.3% |
| Contains more PhosphorusPhosphorus | +126.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +25.6% |
| Contains more CalciumCalcium | +294.4% |
| Contains more SeleniumSelenium | +139.8% |
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 | +750% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more Vitamin B5Vitamin B5 | +83.5% |
| Contains more FolateFolate | +275% |
| Contains more Vitamin B1Vitamin B1 | +121.8% |
| Contains more Vitamin B6Vitamin B6 | +115.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.4% |
| Contains more FatsFats | +230.1% |
| Contains more OtherOther | +195.8% |
| Contains more CarbsCarbs | +13.1% |
~equal in
Water
~9.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +222.7% |
| Contains less Sat. FatSaturated Fat | -60.3% |
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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 343kcal | 374kcal |
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| Protein | 13.25g | 7.51g |
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| Fats | 3.4g | 1.03g |
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| Net carbs | 61.5g | 79.09g |
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| Carbs | 71.5g | 80.89g |
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| Magnesium | 231mg | 27mg |
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| Calcium | 18mg | 71mg |
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| Potassium | 460mg | 174mg |
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| Iron | 2.2mg | 0.74mg |
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| Sugar | 0.33g |
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| Fiber | 10g | 1.8g |
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| Copper | 1.1mg | 0.284mg |
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| Zinc | 2.4mg | 1.02mg |
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| Starch | 68.29g |
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| Phosphorus | 347mg | 153mg |
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| Sodium | 1mg | 2mg |
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| Vitamin E | 0.03mg |
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| Manganese | 1.3mg | 1.035mg |
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| Selenium | 8.3µg | 19.9µg |
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| Vitamin B1 | 0.101mg | 0.224mg |
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| Vitamin B2 | 0.425mg | 0.05mg |
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| Vitamin B3 | 7.02mg | 5.048mg |
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| Vitamin B5 | 1.233mg | 0.672mg |
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| Vitamin B6 | 0.21mg | 0.452mg |
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| Vitamin K | 0.1µg |
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| Folate | 30µg | 8µg |
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| Saturated Fat | 0.741g | 0.294g |
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| Monounsaturated Fat | 1.04g | 0.258g |
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| Polyunsaturated fat | 1.039g | 0.322g |
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| Tryptophan | 0.192mg | 0.103mg |
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| Threonine | 0.506mg | 0.271mg |
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| Isoleucine | 0.498mg | 0.339mg |
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| Leucine | 0.832mg | 0.656mg |
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| Lysine | 0.672mg | 0.215mg |
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| Methionine | 0.172mg | 0.183mg |
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| Phenylalanine | 0.52mg | 0.398mg |
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| Valine | 0.678mg | 0.47mg |
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| Histidine | 0.309mg | 0.185mg |
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| Fructose | 0.02g |
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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 | Equal | |
People also compare
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%
24%
Minerals Daily Need Coverage Score
109%
52%
Comparison summary
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.447g)
Which food is cheaper?
Semolina is cheaper (difference - $1.2)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (54)
Which food is richer in vitamins?
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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.