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Oatmeal vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Groat

  • Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, Folate, Calcium, and Manganese, while Groat has more Copper.
  • Oatmeal covers your daily need of Iron 65% more than Groat.
  • Oatmeal contains 10000000 times more Vitamin A RAE than Groat. While Oatmeal contains 130µg of Vitamin A RAE, Groat contains only 0µg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Buckwheat groats, roasted, cooked.

Infographic

Oatmeal vs Groat 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
:
4
Groat
Contains more Calcium +1042.9%
Contains more Iron +645%
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Equal in Phosphorus - 70
Equal in Zinc - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1042.9%
Contains more Iron +645%
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Equal in Phosphorus - 70
Equal in Zinc - 0.61

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
:
3
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%
Contains more Vitamin E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%
Contains more Vitamin E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%

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.
Oatmeal Groat
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Groat Opinion
Net carbs 9.97g 17.24g Groat
Protein 2.37g 3.38g Groat
Fats 1.36g 0.62g Oatmeal
Carbs 11.67g 19.94g Groat
Calories 68kcal 92kcal Groat
Starch 10.37g g Oatmeal
Fructose 0g 0.1g Groat
Sugar 0.46g 0.9g Oatmeal
Fiber 1.7g 2.7g Groat
Calcium 80mg 7mg Oatmeal
Iron 5.96mg 0.8mg Oatmeal
Magnesium 26mg 51mg Groat
Phosphorus 77mg 70mg Oatmeal
Potassium 61mg 88mg Groat
Sodium 49mg 4mg Groat
Zinc 0.62mg 0.61mg Oatmeal
Copper 0.066mg 0.146mg Groat
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.04mg Oatmeal
Vitamin B2 0.215mg 0.039mg Oatmeal
Vitamin B3 3.025mg 0.94mg Oatmeal
Vitamin B5 0.317mg 0.359mg Groat
Vitamin B6 0.29mg 0.077mg Oatmeal
Folate 44µg 14µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 1.9µg Groat
Tryptophan 0.04mg 0.049mg Groat
Threonine 0.083mg 0.129mg Groat
Isoleucine 0.105mg 0.127mg Groat
Leucine 0.2mg 0.212mg Groat
Lysine 0.135mg 0.172mg Groat
Methionine 0.04mg 0.044mg Groat
Phenylalanine 0.13mg 0.133mg Groat
Valine 0.151mg 0.173mg Groat
Histidine 0.057mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat 0.003g g Groat
Saturated Fat 0.226g 0.134g Groat
Monounsaturated Fat 0.391g 0.188g Oatmeal
Polyunsaturated fat 0.426g 0.188g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Groat
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
27
Oatmeal
8
Groat
Mineral Summary Score
44
Oatmeal
22
Groat

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
14%
Oatmeal
20%
Groat
Carbohydrates
12%
Oatmeal
20%
Groat
Fats
6%
Oatmeal
3%
Groat

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.44g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 34)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.