Groat vs. Flour — In-Depth Nutrition Comparison
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How are Groat and Flour different?
- Groat is higher in Copper, Magnesium, Phosphorus, Fiber, Manganese, and Vitamin B5, however, Flour is richer in Vitamin B1, Selenium, Folate, and Iron.
- Daily need coverage for Copper from Groat is 106% higher.
- Groat contains 11 times more Magnesium than Flour. While Groat contains 231mg of Magnesium, Flour contains only 22mg.
Buckwheat and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+20%
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Magnesium
+950%
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Phosphorus
+221.3%
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Potassium
+329.9%
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Sodium
-50%
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Zinc
+242.9%
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Copper
+663.9%
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Manganese
+90.6%
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Iron
+110.9%
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Selenium
+308.4%
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Calcium
+20%
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Magnesium
+950%
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Phosphorus
+221.3%
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Potassium
+329.9%
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Sodium
-50%
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Zinc
+242.9%
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Copper
+663.9%
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Manganese
+90.6%
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Iron
+110.9%
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Selenium
+308.4%
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.
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Vitamin B3
+18.9%
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Vitamin B5
+181.5%
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Vitamin B6
+377.3%
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Vitamin B1
+677.2%
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Vitamin B2
+16.2%
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Folate
+510%
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Vitamin B3
+18.9%
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Vitamin B5
+181.5%
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Vitamin B6
+377.3%
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Vitamin B1
+677.2%
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Vitamin B2
+16.2%
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Folate
+510%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+28.3%
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Fats
+246.9%
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Other
+356.5%
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Water
+22.3%
Equal in Carbs - 76.31
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Protein
+28.3%
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Fats
+246.9%
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Other
+356.5%
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Water
+22.3%
Equal in Carbs - 76.31
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1095.4%
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Polyunsaturated fat
+151.6%
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Saturated Fat
-79.1%
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Monounsaturated Fat
+1095.4%
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Polyunsaturated fat
+151.6%
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Saturated Fat
-79.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.5g | 73.61g |
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| Protein | 13.25g | 10.33g |
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| Fats | 3.4g | 0.98g |
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| Carbs | 71.5g | 76.31g |
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| Calories | 343kcal | 364kcal |
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| Sugar | 0.27g |
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| Fiber | 10g | 2.7g |
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| Calcium | 18mg | 15mg |
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| Iron | 2.2mg | 4.64mg |
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| Magnesium | 231mg | 22mg |
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| Phosphorus | 347mg | 108mg |
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| Potassium | 460mg | 107mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 2.4mg | 0.7mg |
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| Copper | 1.1mg | 0.144mg |
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| Manganese | 1.3mg | 0.682mg |
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| Selenium | 8.3µg | 33.9µg |
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| Vitamin E | 0.06mg |
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| Vitamin B1 | 0.101mg | 0.785mg |
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| Vitamin B2 | 0.425mg | 0.494mg |
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| Vitamin B3 | 7.02mg | 5.904mg |
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| Vitamin B5 | 1.233mg | 0.438mg |
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| Vitamin B6 | 0.21mg | 0.044mg |
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| Folate | 30µg | 183µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.192mg | 0.127mg |
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| Threonine | 0.506mg | 0.281mg |
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| Isoleucine | 0.498mg | 0.357mg |
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| Leucine | 0.832mg | 0.71mg |
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| Lysine | 0.672mg | 0.228mg |
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| Methionine | 0.172mg | 0.183mg |
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| Phenylalanine | 0.52mg | 0.52mg | |
| Valine | 0.678mg | 0.415mg |
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| Histidine | 0.309mg | 0.23mg |
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| Saturated Fat | 0.741g | 0.155g |
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| Monounsaturated Fat | 1.04g | 0.087g |
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| Polyunsaturated fat | 1.039g | 0.413g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
109%
59%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.586g)
Which food is cheaper?
Flour is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.