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Groat vs. Wheat — In-Depth Nutrition Comparison

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The main differences between groat and wheat

  • Groat is richer in copper, vitamin B2, and magnesium, yet wheat is richer in selenium, manganese, vitamin B1, phosphorus, iron, vitamin B6, and zinc.
  • Daily need coverage for selenium for wheat is 147% higher.
  • Groat contains 4 times more vitamin B2 than wheat . Groat contains 0.425mg of vitamin B2, while wheat contains 0.121mg.

Food types used in this article are Buckwheat and Wheat, durum.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
3
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +60.4%
Contains more CopperCopper +98.9%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +88.9%
Contains more IronIron +60%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +46.4%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +977.1%
~equal in Potassium ~431mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +251.2%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more FolateFolate +43.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Wheat DV% diff.
Selenium 8.3µg 89.4µg 147%
Manganese 1.3mg 3.012mg 74%
Copper 1.1mg 0.553mg 61%
Fiber 10g 40%
Vitamin B1 0.101mg 0.419mg 27%
Phosphorus 347mg 508mg 23%
Vitamin B2 0.425mg 0.121mg 23%
Magnesium 231mg 144mg 21%
Iron 2.2mg 3.52mg 17%
Vitamin B6 0.21mg 0.419mg 16%
Zinc 2.4mg 4.16mg 16%
Vitamin B5 1.233mg 0.935mg 6%
Folate 30µg 43µg 3%
Calcium 18mg 34mg 2%
Monounsaturated fat 1.04g 0.344g 2%
Vitamin B3 7.02mg 6.738mg 2%
Potassium 460mg 431mg 1%
Saturated fat 0.741g 0.454g 1%
Fats 3.4g 2.47g 1%
Protein 13.25g 13.68g 1%
Calories 343kcal 339kcal 0%
Carbs 71.5g 71.13g 0%
Net carbs 61.5g 71.13g N/A
Sodium 1mg 2mg 0%
Polyunsaturated fat 1.039g 0.978g 0%
Tryptophan 0.192mg 0.176mg 0%
Threonine 0.506mg 0.366mg 0%
Isoleucine 0.498mg 0.533mg 0%
Leucine 0.832mg 0.934mg 0%
Lysine 0.672mg 0.303mg 0%
Methionine 0.172mg 0.221mg 0%
Phenylalanine 0.52mg 0.681mg 0%
Valine 0.678mg 0.594mg 0%
Histidine 0.309mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +37.7%
Contains more OtherOther +18%
Contains more WaterWater +12.2%
~equal in Protein ~13.68g
~equal in Carbs ~71.13g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +202.3%
Contains less Sat. FatSaturated fat -38.7%
~equal in Polyunsaturated fat ~0.978g

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. 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.