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  6. Groat vs. Semolina

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 for 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

Groat vs Semolina 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
Groat
8
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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.
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
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 C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Semolina DV% diff.
Copper 1.1mg 0.284mg 91%
Magnesium 231mg 27mg 49%
Fiber 10g 1.8g 33%
Vitamin B2 0.425mg 0.05mg 29%
Starch 68.29g 28%
Phosphorus 347mg 153mg 28%
Selenium 8.3µg 19.9µg 21%
Vitamin B6 0.21mg 0.452mg 19%
Iron 2.2mg 0.74mg 18%
Zinc 2.4mg 1.02mg 13%
Manganese 1.3mg 1.035mg 12%
Vitamin B3 7.02mg 5.048mg 12%
Protein 13.25g 7.51g 11%
Vitamin B5 1.233mg 0.672mg 11%
Vitamin B1 0.101mg 0.224mg 10%
Potassium 460mg 174mg 8%
Folate 30µg 8µg 6%
Calcium 18mg 71mg 5%
Polyunsaturated fat 1.039g 0.322g 5%
Fats 3.4g 1.03g 4%
Carbs 71.5g 80.89g 3%
Calories 343kcal 374kcal 2%
Saturated fat 0.741g 0.294g 2%
Monounsaturated fat 1.04g 0.258g 2%
Protein per 100 calories 3.9g 2g N/A
Calories per 10 g protein 259kcal 498kcal N/A
Weight per 100 calories 29g 27g N/A
Unsaturated / Saturated Fat ratio 2.8 2 N/A
Net carbs 61.5g 79.09g N/A
Sugar 0.33g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.192mg 0.103mg 0%
Threonine 0.506mg 0.271mg 0%
Isoleucine 0.498mg 0.339mg 0%
Leucine 0.832mg 0.656mg 0%
Lysine 0.672mg 0.215mg 0%
Methionine 0.172mg 0.183mg 0%
Phenylalanine 0.52mg 0.398mg 0%
Valine 0.678mg 0.47mg 0%
Histidine 0.309mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
Groat
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +303.1%
Contains more Poly. FatPolyunsaturated fat +222.7%
Contains less Sat. FatSaturated fat -60.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.