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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
0
:
8
Wheat
Contains more Iron +340%
Contains more Calcium +385.7%
Contains more Potassium +389.8%
Contains more Magnesium +182.4%
Contains more Copper +278.8%
Contains more Zinc +582%
Contains more Phosphorus +625.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +340%
Contains more Calcium +385.7%
Contains more Potassium +389.8%
Contains more Magnesium +182.4%
Contains more Copper +278.8%
Contains more Zinc +582%
Contains more Phosphorus +625.7%
Contains less Sodium -50%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Groat
82%
Wheat
Carbohydrates
20%
Groat
71%
Wheat
Fats
3%
Groat
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Wheat
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Groat Wheat Opinion
Calories 92 339 Wheat
Protein 3.38 13.68 Wheat
Fats 0.62 2.47 Wheat
Vitamin C 0 0
Carbs 19.94 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 3.52 Wheat
Calcium 7 34 Wheat
Potassium 88 431 Wheat
Magnesium 51 144 Wheat
Sugars 0.9 Wheat
Fiber 2.7 Groat
Copper 0.146 0.553 Wheat
Zinc 0.61 4.16 Wheat
Starch
Phosphorus 70 508 Wheat
Sodium 4 2 Wheat
Vitamin A 0 0
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.419 Wheat
Vitamin B2 0.039 0.121 Wheat
Vitamin B3 0.94 6.738 Wheat
Vitamin B5 0.359 0.935 Wheat
Vitamin B6 0.077 0.419 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 14 43 Wheat
Trans Fat
Saturated Fat 0.134 0.454 Groat
Monounsaturated Fat 0.188 0.344 Wheat
Polyunsaturated fat 0.188 0.978 Wheat
Tryptophan 0.049 0.176 Wheat
Threonine 0.129 0.366 Wheat
Isoleucine 0.127 0.533 Wheat
Leucine 0.212 0.934 Wheat
Lysine 0.172 0.303 Wheat
Methionine 0.044 0.221 Wheat
Phenylalanine 0.133 0.681 Wheat
Valine 0.173 0.594 Wheat
Histidine 0.079 0.322 Wheat
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.