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Groat vs Spaghetti - In-Depth Nutrition Comparison

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Differences between Groat and Spaghetti

  • Groat is higher in Magnesium, and Copper, however Spaghetti is richer in Selenium.
  • Spaghetti's daily need coverage for Selenium is 44% higher.
  • Groat has 3 times more Choline than Spaghetti. While Groat has 20.1mg of Choline, Spaghetti has only 6.4mg.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Pasta, cooked, unenriched, without added salt.

Infographic

Groat vs Spaghetti 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
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains less Sodium -75%
Equal in Calcium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains less Sodium -75%
Equal in Calcium - 7

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
8
:
Contains more Vitamin E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%

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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Spaghetti Opinion
Net carbs 17.24g 29.06g Spaghetti
Protein 3.38g 5.8g Spaghetti
Fats 0.62g 0.93g Spaghetti
Carbs 19.94g 30.86g Spaghetti
Calories 92kcal 158kcal Spaghetti
Starch g 26.01g Spaghetti
Fructose 0.1g 0.03g Groat
Sugar 0.9g 0.56g Spaghetti
Fiber 2.7g 1.8g Groat
Calcium 7mg 7mg
Iron 0.8mg 0.5mg Groat
Magnesium 51mg 18mg Groat
Phosphorus 70mg 58mg Groat
Potassium 88mg 44mg Groat
Sodium 4mg 1mg Spaghetti
Zinc 0.61mg 0.51mg Groat
Copper 0.146mg 0.1mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.06mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.02mg Groat
Vitamin B2 0.039mg 0.02mg Groat
Vitamin B3 0.94mg 0.4mg Groat
Vitamin B5 0.359mg 0.112mg Groat
Vitamin B6 0.077mg 0.049mg Groat
Folate 14µg 7µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Groat
Tryptophan 0.049mg 0.083mg Spaghetti
Threonine 0.129mg 0.206mg Spaghetti
Isoleucine 0.127mg 0.228mg Spaghetti
Leucine 0.212mg 0.44mg Spaghetti
Lysine 0.172mg 0.133mg Groat
Methionine 0.044mg 0.065mg Spaghetti
Phenylalanine 0.133mg 0.297mg Spaghetti
Valine 0.173mg 0.262mg Spaghetti
Histidine 0.079mg 0.132mg Spaghetti
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.176g Groat
Monounsaturated Fat 0.188g 0.131g Groat
Polyunsaturated fat 0.188g 0.326g Spaghetti

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
3
Spaghetti
Mineral Summary Score
22
Groat
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
35%
Spaghetti
Carbohydrates
20%
Groat
31%
Spaghetti
Fats
3%
Groat
4%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 4)
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 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/170686/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.