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Groat vs Khorasan wheat - In-Depth Nutrition Comparison

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How are Groat and Khorasan wheat different?

  • Khorasan wheat is higher than Groat in Selenium, Manganese, Vitamin B1, Phosphorus, Copper, Iron, Vitamin B3, Fiber, Zinc, and Magnesium.
  • Khorasan wheat covers your daily need of Selenium 144% more than Groat.

Buckwheat groats, roasted, cooked and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Groat vs Khorasan 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
Contains less Sodium -20%
Contains more Calcium +214.3%
Contains more Iron +371.3%
Contains more Magnesium +154.9%
Contains more Phosphorus +420%
Contains more Potassium +358%
Contains more Zinc +503.3%
Contains more Copper +246.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains less Sodium -20%
Contains more Calcium +214.3%
Contains more Iron +371.3%
Contains more Magnesium +154.9%
Contains more Phosphorus +420%
Contains more Potassium +358%
Contains more Zinc +503.3%
Contains more Copper +246.6%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +577.8%
Contains more Vitamin B1 +1315%
Contains more Vitamin B2 +371.8%
Contains more Vitamin B3 +578.2%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +236.4%
Equal in Vitamin K - 1.8
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +577.8%
Contains more Vitamin B1 +1315%
Contains more Vitamin B2 +371.8%
Contains more Vitamin B3 +578.2%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +236.4%
Equal in Vitamin K - 1.8

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

All nutrients comparison - raw data values

Nutrient Groat Khorasan wheat Opinion
Net carbs 17.24g 59.48g Khorasan wheat
Protein 3.38g 14.54g Khorasan wheat
Fats 0.62g 2.13g Khorasan wheat
Carbs 19.94g 70.58g Khorasan wheat
Calories 92kcal 337kcal Khorasan wheat
Starch g 52.41g Khorasan wheat
Fructose 0.1g 0.11g Khorasan wheat
Sugar 0.9g 7.84g Groat
Fiber 2.7g 11.1g Khorasan wheat
Calcium 7mg 22mg Khorasan wheat
Iron 0.8mg 3.77mg Khorasan wheat
Magnesium 51mg 130mg Khorasan wheat
Phosphorus 70mg 364mg Khorasan wheat
Potassium 88mg 403mg Khorasan wheat
Sodium 4mg 5mg Groat
Zinc 0.61mg 3.68mg Khorasan wheat
Copper 0.146mg 0.506mg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin E 0.09mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Groat
Vitamin D 0µg µg Groat
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.566mg Khorasan wheat
Vitamin B2 0.039mg 0.184mg Khorasan wheat
Vitamin B3 0.94mg 6.375mg Khorasan wheat
Vitamin B5 0.359mg 0.949mg Khorasan wheat
Vitamin B6 0.077mg 0.259mg Khorasan wheat
Folate 14µg µg Groat
Vitamin B12 0µg µg Groat
Vitamin K 1.9µg 1.8µg Groat
Tryptophan 0.049mg 0.13mg Khorasan wheat
Threonine 0.129mg 0.442mg Khorasan wheat
Isoleucine 0.127mg 0.566mg Khorasan wheat
Leucine 0.212mg 1.112mg Khorasan wheat
Lysine 0.172mg 0.416mg Khorasan wheat
Methionine 0.044mg 0.251mg Khorasan wheat
Phenylalanine 0.133mg 0.772mg Khorasan wheat
Valine 0.173mg 0.687mg Khorasan wheat
Histidine 0.079mg 0.379mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat g 0.005g Groat
Saturated Fat 0.134g 0.196g Groat
Monounsaturated Fat 0.188g 0.213g Khorasan wheat
Polyunsaturated fat 0.188g 0.621g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Khorasan 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
36
Khorasan wheat
Mineral Summary Score
22
Groat
88
Khorasan 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
87%
Khorasan wheat
Carbohydrates
20%
Groat
71%
Khorasan wheat
Fats
3%
Groat
10%
Khorasan wheat

Comparison summary

Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 5)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.94g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.062g)
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

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.