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Groat vs Wild rice - In-Depth Nutrition Comparison

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How are Groat and Wild rice different?

  • Wild rice is higher than Groat in Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Folate, Vitamin B2, and Iron.
  • Wild rice covers your daily need of Phosphorus 52% more than Groat.

Buckwheat groats, roasted, cooked and Wild rice, raw types were used in this article.

Infographic

Groat vs Wild rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -42.9%
Contains more Iron +145%
Contains more Calcium +200%
Contains more Potassium +385.2%
Contains more Magnesium +247.1%
Contains more Copper +258.9%
Contains more Zinc +877%
Contains more Phosphorus +518.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains less Sodium -42.9%
Contains more Iron +145%
Contains more Calcium +200%
Contains more Potassium +385.2%
Contains more Magnesium +247.1%
Contains more Copper +258.9%
Contains more Zinc +877%
Contains more Phosphorus +518.6%

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
0
:
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +571.8%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +407.8%
Contains more Folate +578.6%
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +571.8%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +407.8%
Contains more Folate +578.6%
Equal in Vitamin K - 1.9

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
39
Wild rice
Mineral Summary Score
22
Groat
96
Wild rice

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
88%
Wild rice
Carbohydrates
20%
Groat
75%
Wild rice
Fats
3%
Groat
5%
Wild rice

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Groat Wild rice Opinion
Calories 92 357 Wild rice
Protein 3.38 14.73 Wild rice
Fats 0.62 1.08 Wild rice
Vitamin C 0 0
Carbs 19.94 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.96 Wild rice
Calcium 7 21 Wild rice
Potassium 88 427 Wild rice
Magnesium 51 177 Wild rice
Sugar 0.9 2.5 Groat
Fiber 2.7 6.2 Wild rice
Copper 0.146 0.524 Wild rice
Zinc 0.61 5.96 Wild rice
Starch
Phosphorus 70 433 Wild rice
Sodium 4 7 Groat
Vitamin A 0 19 Wild rice
Vitamin E 0.09 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.04 0.115 Wild rice
Vitamin B2 0.039 0.262 Wild rice
Vitamin B3 0.94 6.733 Wild rice
Vitamin B5 0.359 1.074 Wild rice
Vitamin B6 0.077 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folate 14 95 Wild rice
Trans Fat
Saturated Fat 0.134 0.156 Groat
Monounsaturated Fat 0.188 0.159 Groat
Polyunsaturated fat 0.188 0.676 Wild rice
Tryptophan 0.049 0.179 Wild rice
Threonine 0.129 0.469 Wild rice
Isoleucine 0.127 0.618 Wild rice
Leucine 0.212 1.018 Wild rice
Lysine 0.172 0.629 Wild rice
Methionine 0.044 0.438 Wild rice
Phenylalanine 0.133 0.721 Wild rice
Valine 0.173 0.858 Wild rice
Histidine 0.079 0.384 Wild rice
Fructose 0.1 Groat

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.