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Groat vs Wheat - In-Depth Nutrition Comparison

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What are the main differences between Groat and Wheat?

  • Groat has less Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Vitamin B1, Vitamin B6, and Magnesium than Wheat.
  • Wheat's daily need coverage for Selenium is 159% higher.

We used Buckwheat groats, roasted, cooked and Wheat, durum types in this comparison.

Infographic

Groat vs Wheat 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
Groat
0
:
8
Wheat
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%

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
2
:
6
Wheat
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%
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% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%

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

All nutrients comparison - raw data values

Nutrient Groat Wheat Opinion
Net carbs 17.24g 71.13g Wheat
Protein 3.38g 13.68g Wheat
Fats 0.62g 2.47g Wheat
Carbs 19.94g 71.13g Wheat
Calories 92kcal 339kcal Wheat
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Wheat
Fiber 2.7g g Groat
Calcium 7mg 34mg Wheat
Iron 0.8mg 3.52mg Wheat
Magnesium 51mg 144mg Wheat
Phosphorus 70mg 508mg Wheat
Potassium 88mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 0.61mg 4.16mg Wheat
Copper 0.146mg 0.553mg Wheat
Vitamin A 0IU 0IU
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.419mg Wheat
Vitamin B2 0.039mg 0.121mg Wheat
Vitamin B3 0.94mg 6.738mg Wheat
Vitamin B5 0.359mg 0.935mg Wheat
Vitamin B6 0.077mg 0.419mg Wheat
Folate 14µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.176mg Wheat
Threonine 0.129mg 0.366mg Wheat
Isoleucine 0.127mg 0.533mg Wheat
Leucine 0.212mg 0.934mg Wheat
Lysine 0.172mg 0.303mg Wheat
Methionine 0.044mg 0.221mg Wheat
Phenylalanine 0.133mg 0.681mg Wheat
Valine 0.173mg 0.594mg Wheat
Histidine 0.079mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.454g Groat
Monounsaturated Fat 0.188g 0.344g Wheat
Polyunsaturated fat 0.188g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Wheat
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
37
Wheat
Mineral Summary Score
22
Groat
100
Wheat

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
82%
Wheat
Carbohydrates
20%
Groat
71%
Wheat
Fats
3%
Groat
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.32g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.