Groat vs. Wild rice — In-Depth Nutrition Comparison
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What are the differences between groat and wild rice?
- The amount of copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, iron, and selenium in groat is higher than in wild rice.
- Groat's daily need coverage for copper is 109% more.
- Wild rice contains 10 times less selenium than groat. Groat contains 8.3µg of selenium, while wild rice contains 0.8µg.
We used Buckwheat and Wild rice, cooked types 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 more MagnesiumMagnesium | +621.9% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +355.4% |
| Contains more IronIron | +266.7% |
| Contains more CopperCopper | +809.1% |
| Contains more ZincZinc | +79.1% |
| Contains more PhosphorusPhosphorus | +323.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +361% |
| Contains more SeleniumSelenium | +937.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +94.2% |
| Contains more Vitamin B2Vitamin B2 | +388.5% |
| Contains more Vitamin B3Vitamin B3 | +445.5% |
| Contains more Vitamin B5Vitamin B5 | +700.6% |
| Contains more Vitamin B6Vitamin B6 | +55.6% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.121mg | 109% |
| Magnesium | 231mg | 32mg | 47% |
| Manganese | 1.3mg | 0.282mg | 44% |
| Phosphorus | 347mg | 82mg | 38% |
| Vitamin B3 | 7.02mg | 1.287mg | 36% |
| Fiber | 10g | 1.8g | 33% |
| Vitamin B2 | 0.425mg | 0.087mg | 26% |
| Vitamin B5 | 1.233mg | 0.154mg | 22% |
| Iron | 2.2mg | 0.6mg | 20% |
| Protein | 13.25g | 3.99g | 19% |
| Carbs | 71.5g | 21.34g | 17% |
| Selenium | 8.3µg | 0.8µg | 14% |
| Calories | 343kcal | 101kcal | 12% |
| Potassium | 460mg | 101mg | 11% |
| Zinc | 2.4mg | 1.34mg | 10% |
| Polyunsaturated fat | 1.039g | 0.213g | 6% |
| Vitamin B6 | 0.21mg | 0.135mg | 6% |
| Fats | 3.4g | 0.34g | 5% |
| Vitamin B1 | 0.101mg | 0.052mg | 4% |
| Saturated fat | 0.741g | 0.049g | 3% |
| Calcium | 18mg | 3mg | 2% |
| Choline | 10.2mg | 2% | |
| Monounsaturated fat | 1.04g | 0.05g | 2% |
| Vitamin E | 0.24mg | 2% | |
| Folate | 30µg | 26µg | 1% |
| Net carbs | 61.5g | 19.54g | N/A |
| Sugar | 0.73g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.192mg | 0.049mg | 0% |
| Threonine | 0.506mg | 0.127mg | 0% |
| Isoleucine | 0.498mg | 0.167mg | 0% |
| Leucine | 0.832mg | 0.276mg | 0% |
| Lysine | 0.672mg | 0.17mg | 0% |
| Methionine | 0.172mg | 0.119mg | 0% |
| Phenylalanine | 0.52mg | 0.195mg | 0% |
| Valine | 0.678mg | 0.232mg | 0% |
| Histidine | 0.309mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +232.1% |
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +235.1% |
| Contains more OtherOther | +425% |
| Contains more WaterWater | +658.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1980% |
| Contains more Poly. FatPolyunsaturated fat | +387.8% |
| Contains less Sat. FatSaturated fat | -93.4% |
