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  6. Groat vs. Wheat

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 from 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
4
:
6
Wheat
Wheat
Contains more Magnesium +60.4%
Contains less Sodium -50%
Contains more Copper +98.9%
Contains more Calcium +88.9%
Contains more Iron +60%
Contains more Phosphorus +46.4%
Contains more Zinc +73.3%
Contains more Manganese +131.7%
Contains more Selenium +977.1%
Equal in Potassium - 431
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Magnesium +60.4%
Contains less Sodium -50%
Contains more Copper +98.9%
Contains more Calcium +88.9%
Contains more Iron +60%
Contains more Phosphorus +46.4%
Contains more Zinc +73.3%
Contains more Manganese +131.7%
Contains more Selenium +977.1%
Equal in Potassium - 431

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
3
:
3
Wheat
Wheat
Contains more Vitamin B2 +251.2%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B6 +99.5%
Contains more Folate +43.3%
Equal in Vitamin B3 - 6.738
Groat
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% 26% 99% 132% 74% 49% 23% 0% 0%
Wheat
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 B2 +251.2%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B6 +99.5%
Contains more Folate +43.3%
Equal in Vitamin B3 - 6.738

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Wheat
Wheat
Contains more Fats +37.7%
Contains more Other +18%
Contains more Water +12.2%
Equal in Protein - 13.68
Equal in Carbs - 71.13
Groat
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
Wheat
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 Fats +37.7%
Contains more Other +18%
Contains more Water +12.2%
Equal in Protein - 13.68
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +202.3%
Contains less Saturated Fat -38.7%
Equal in Polyunsaturated fat - 0.978
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +202.3%
Contains less Saturated Fat -38.7%
Equal in Polyunsaturated fat - 0.978

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Wheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Wheat Opinion
Net carbs 61.5g 71.13g Wheat
Protein 13.25g 13.68g Wheat
Fats 3.4g 2.47g Groat
Carbs 71.5g 71.13g Groat
Calories 343kcal 339kcal Groat
Fiber 10g Groat
Calcium 18mg 34mg Wheat
Iron 2.2mg 3.52mg Wheat
Magnesium 231mg 144mg Groat
Phosphorus 347mg 508mg Wheat
Potassium 460mg 431mg Groat
Sodium 1mg 2mg Groat
Zinc 2.4mg 4.16mg Wheat
Copper 1.1mg 0.553mg Groat
Manganese 1.3mg 3.012mg Wheat
Selenium 8.3µg 89.4µg Wheat
Vitamin B1 0.101mg 0.419mg Wheat
Vitamin B2 0.425mg 0.121mg Groat
Vitamin B3 7.02mg 6.738mg Groat
Vitamin B5 1.233mg 0.935mg Groat
Vitamin B6 0.21mg 0.419mg Wheat
Folate 30µg 43µg Wheat
Tryptophan 0.192mg 0.176mg Groat
Threonine 0.506mg 0.366mg Groat
Isoleucine 0.498mg 0.533mg Wheat
Leucine 0.832mg 0.934mg Wheat
Lysine 0.672mg 0.303mg Groat
Methionine 0.172mg 0.221mg Wheat
Phenylalanine 0.52mg 0.681mg Wheat
Valine 0.678mg 0.594mg Groat
Histidine 0.309mg 0.322mg Wheat
Saturated Fat 0.741g 0.454g Wheat
Monounsaturated Fat 1.04g 0.344g Groat
Polyunsaturated fat 1.039g 0.978g Groat

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
37%
Wheat
Minerals Daily Need Coverage Score
109%
Groat
168%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.287g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.