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  6. Oatmeal vs. Groat

Oatmeal vs. Groat — In-Depth Nutrition Comparison

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Differences between oatmeal and groat

  • Oatmeal has more iron, while groat has more copper, magnesium, phosphorus, fiber, manganese, vitamin B3, vitamin B5, zinc, and vitamin B2.
  • Groat's daily need coverage for copper is 115% higher.
  • Groat contains 3 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while groat contains 2.2mg.
  • Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Buckwheat.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Groat
Groat
8
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 CalciumCalcium +344.4%
Contains more IronIron +170.9%
Contains more MagnesiumMagnesium +788.5%
Contains more PotassiumPotassium +654.1%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +287.1%
Contains more PhosphorusPhosphorus +350.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +133%
Contains more SeleniumSelenium +66%

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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Groat
Groat
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +157.4%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more Vitamin B2Vitamin B2 +97.7%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B5Vitamin B5 +289%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Groat DV% diff.
Copper 0.066mg 1.1mg 115%
Magnesium 26mg 231mg 49%
Iron 5.96mg 2.2mg 47%
Phosphorus 77mg 347mg 39%
Fiber 1.7g 10g 33%
Manganese 0.558mg 1.3mg 32%
Vitamin B3 3.025mg 7.02mg 25%
Protein 2.37g 13.25g 22%
Carbs 11.67g 71.5g 20%
Vitamin B5 0.317mg 1.233mg 18%
Zinc 0.62mg 2.4mg 16%
Vitamin B2 0.215mg 0.425mg 16%
Calories 68kcal 343kcal 14%
Vitamin A 130µg 0µg 14%
Vitamin B1 0.26mg 0.101mg 13%
Potassium 61mg 460mg 12%
Calcium 80mg 18mg 6%
Selenium 5µg 8.3µg 6%
Vitamin B6 0.29mg 0.21mg 6%
Starch 10.37g 4%
Folate 44µg 30µg 4%
Polyunsaturated fat 0.426g 1.039g 4%
Fats 1.36g 3.4g 3%
Sodium 49mg 1mg 2%
Saturated fat 0.226g 0.741g 2%
Monounsaturated fat 0.391g 1.04g 2%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 3.9g N/A
Calories per 10 g protein 287kcal 259kcal N/A
Weight per 100 calories 147g 29g N/A
Unsaturated / Saturated Fat ratio 3.6 2.8 N/A
Net carbs 9.97g 61.5g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.192mg 0%
Threonine 0.083mg 0.506mg 0%
Isoleucine 0.105mg 0.498mg 0%
Leucine 0.2mg 0.832mg 0%
Lysine 0.135mg 0.672mg 0%
Methionine 0.04mg 0.172mg 0%
Phenylalanine 0.13mg 0.52mg 0%
Valine 0.151mg 0.678mg 0%
Histidine 0.057mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +761.8%
Contains more ProteinProtein +459.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +512.7%
Contains more OtherOther +268.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -69.5%
Contains more Mono. FatMonounsaturated fat +166%
Contains more Poly. FatPolyunsaturated fat +143.9%

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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. 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/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.