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Groat vs Flour - In-Depth Nutrition Comparison

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Differences between Groat and Flour

  • Groat is higher in Magnesium, however Flour is richer in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Phosphorus.
  • Flour's daily need coverage for Vitamin B1 is 62% higher.
  • Groat has 2 times more Magnesium than Flour. While Groat has 51mg of Magnesium, Flour has only 22mg.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Groat vs Flour 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
Groat
2
:
6
Flour
Contains more Magnesium +131.8%
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Equal in Copper - 0.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Magnesium +131.8%
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Equal in Copper - 0.144

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
3
:
5
Flour
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%

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

All nutrients comparison - raw data values

Nutrient Groat Flour Opinion
Net carbs 17.24g 73.61g Flour
Protein 3.38g 10.33g Flour
Fats 0.62g 0.98g Flour
Carbs 19.94g 76.31g Flour
Calories 92kcal 364kcal Flour
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.27g Flour
Fiber 2.7g 2.7g
Calcium 7mg 15mg Flour
Iron 0.8mg 4.64mg Flour
Magnesium 51mg 22mg Groat
Phosphorus 70mg 108mg Flour
Potassium 88mg 107mg Flour
Sodium 4mg 2mg Flour
Zinc 0.61mg 0.7mg Flour
Copper 0.146mg 0.144mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.06mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.785mg Flour
Vitamin B2 0.039mg 0.494mg Flour
Vitamin B3 0.94mg 5.904mg Flour
Vitamin B5 0.359mg 0.438mg Flour
Vitamin B6 0.077mg 0.044mg Groat
Folate 14µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.3µg Groat
Tryptophan 0.049mg 0.127mg Flour
Threonine 0.129mg 0.281mg Flour
Isoleucine 0.127mg 0.357mg Flour
Leucine 0.212mg 0.71mg Flour
Lysine 0.172mg 0.228mg Flour
Methionine 0.044mg 0.183mg Flour
Phenylalanine 0.133mg 0.52mg Flour
Valine 0.173mg 0.415mg Flour
Histidine 0.079mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.155g Groat
Monounsaturated Fat 0.188g 0.087g Groat
Polyunsaturated fat 0.188g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Flour
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
50
Flour
Mineral Summary Score
22
Groat
40
Flour

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
62%
Flour
Carbohydrates
20%
Groat
76%
Flour
Fats
3%
Groat
5%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.