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  6. Corn raw vs. Groat

Corn raw vs. Groat — In-Depth Nutrition Comparison

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A recap on the differences between corn raw and groat

  • Groat is higher than corn raw in copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, zinc, and selenium.
  • Groat covers your daily copper needs 116% more than corn raw.

Food varieties used in this article are Corn, sweet, yellow, raw and Buckwheat.

Infographic

Corn raw vs Groat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +524.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +70.4%
Contains more IronIron +323.1%
Contains more CopperCopper +1937%
Contains more ZincZinc +421.7%
Contains more PhosphorusPhosphorus +289.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +697.5%
Contains more SeleniumSelenium +1283.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +296.6%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +125.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Groat DV% diff.
Copper 0.054mg 1.1mg 116%
Manganese 0.163mg 1.3mg 49%
Magnesium 37mg 231mg 46%
Phosphorus 89mg 347mg 37%
Vitamin B3 1.77mg 7.02mg 33%
Fiber 2g 10g 32%
Vitamin B2 0.055mg 0.425mg 28%
Iron 0.52mg 2.2mg 21%
Protein 3.27g 13.25g 20%
Carbs 18.7g 71.5g 18%
Zinc 0.46mg 2.4mg 18%
Selenium 0.6µg 8.3µg 14%
Calories 86kcal 343kcal 13%
Vitamin B5 0.717mg 1.233mg 10%
Vitamin B6 0.093mg 0.21mg 9%
Vitamin C 6.8mg 0mg 8%
Potassium 270mg 460mg 6%
Vitamin B1 0.155mg 0.101mg 5%
Choline 23mg 4%
Polyunsaturated fat 0.487g 1.039g 4%
Fats 1.35g 3.4g 3%
Folate 42µg 30µg 3%
Calcium 2mg 18mg 2%
Starch 5.7g 2%
Saturated fat 0.325g 0.741g 2%
Monounsaturated fat 0.432g 1.04g 2%
Fructose 1.94g 2%
Sodium 15mg 1mg 1%
Vitamin A 9µg 0µg 1%
Protein per 100 calories 3.8g 3.9g N/A
Calories per 10 g protein 263kcal 259kcal N/A
Weight per 100 calories 116g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Net carbs 16.7g 61.5g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.192mg 0%
Threonine 0.129mg 0.506mg 0%
Isoleucine 0.129mg 0.498mg 0%
Leucine 0.348mg 0.832mg 0%
Lysine 0.137mg 0.672mg 0%
Methionine 0.067mg 0.172mg 0%
Phenylalanine 0.15mg 0.52mg 0%
Valine 0.185mg 0.678mg 0%
Histidine 0.089mg 0.309mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +680%
Contains more ProteinProtein +305.2%
Contains more FatsFats +151.9%
Contains more CarbsCarbs +282.4%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +140.7%
Contains more Poly. FatPolyunsaturated fat +113.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.