Groat vs. Wild rice raw — In-Depth Nutrition Comparison
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What are the main differences between groat and wild rice raw?
- Groat is richer in copper, fiber, magnesium, vitamin B2, selenium, and monounsaturated fat, while wild rice raw is higher in zinc, folate, vitamin B6, and phosphorus.
- Groat's daily need coverage for copper is 64% higher.
- Wild rice raw has 7 times less monounsaturated fat than groat. Groat has 1.04g of monounsaturated fat, while wild rice raw has 0.159g.
We used Buckwheat and Wild rice, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +30.5% |
| Contains more IronIron | +12.2% |
| Contains more CopperCopper | +109.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +196.4% |
| Contains more CalciumCalcium | +16.7% |
| Contains more ZincZinc | +148.3% |
| Contains more PhosphorusPhosphorus | +24.8% |
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 B2Vitamin B2 | +62.2% |
| Contains more Vitamin B5Vitamin B5 | +14.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.9% |
| Contains more Vitamin B6Vitamin B6 | +86.2% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.524mg | 64% |
| Zinc | 2.4mg | 5.96mg | 32% |
| Folate | 30µg | 95µg | 16% |
| Fiber | 10g | 6.2g | 15% |
| Vitamin B6 | 0.21mg | 0.391mg | 14% |
| Vitamin B2 | 0.425mg | 0.262mg | 13% |
| Magnesium | 231mg | 177mg | 13% |
| Phosphorus | 347mg | 433mg | 12% |
| Selenium | 8.3µg | 2.8µg | 10% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Fats | 3.4g | 1.08g | 4% |
| Saturated fat | 0.741g | 0.156g | 3% |
| Iron | 2.2mg | 1.96mg | 3% |
| Vitamin B5 | 1.233mg | 1.074mg | 3% |
| Protein | 13.25g | 14.73g | 3% |
| Vitamin B3 | 7.02mg | 6.733mg | 2% |
| Monounsaturated fat | 1.04g | 0.159g | 2% |
| Polyunsaturated fat | 1.039g | 0.676g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Calories | 343kcal | 357kcal | 1% |
| Vitamin B1 | 0.101mg | 0.115mg | 1% |
| Manganese | 1.3mg | 1.329mg | 1% |
| Potassium | 460mg | 427mg | 1% |
| Carbs | 71.5g | 74.9g | 1% |
| Net carbs | 61.5g | 68.7g | N/A |
| Calcium | 18mg | 21mg | 0% |
| Sugar | 2.5g | N/A | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.192mg | 0.179mg | 0% |
| Threonine | 0.506mg | 0.469mg | 0% |
| Isoleucine | 0.498mg | 0.618mg | 0% |
| Leucine | 0.832mg | 1.018mg | 0% |
| Lysine | 0.672mg | 0.629mg | 0% |
| Methionine | 0.172mg | 0.438mg | 0% |
| Phenylalanine | 0.52mg | 0.721mg | 0% |
| Valine | 0.678mg | 0.858mg | 0% |
| Histidine | 0.309mg | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +214.8% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +37.3% |
| Contains more ProteinProtein | +11.2% |
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +554.1% |
| Contains more Poly. FatPolyunsaturated fat | +53.7% |
| Contains less Sat. FatSaturated fat | -78.9% |