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  6. Oats vs. Groat

Oats vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between oats and groat?

  • Oats are richer in manganese, vitamin B1, iron, phosphorus, and zinc, while groat is higher in copper, vitamin B3, vitamin B2, magnesium, and vitamin B6.
  • Oats' daily need coverage for manganese is 157% higher.
  • Groat has 8 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while groat has 0.101mg.

We used Oats and Buckwheat types in this comparison.

Infographic

Oats 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.
Oats
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Groat
Groat
4
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 +200%
Contains more IronIron +114.5%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +50.7%
Contains more ManganeseManganese +278.2%
Contains more MagnesiumMagnesium +30.5%
Contains more CopperCopper +75.7%
Contains less SodiumSodium -50%
~equal in Potassium ~460mg

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.
Oats
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42%
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 B1Vitamin B1 +655.4%
Contains more FolateFolate +86.7%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B3Vitamin B3 +630.5%
Contains more Vitamin B6Vitamin B6 +76.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~1.233mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Groat DV% diff.
Manganese 4.916mg 1.3mg 157%
Vitamin B1 0.763mg 0.101mg 55%
Copper 0.626mg 1.1mg 53%
Vitamin B3 0.961mg 7.02mg 38%
Iron 4.72mg 2.2mg 32%
Phosphorus 523mg 347mg 25%
Vitamin B2 0.139mg 0.425mg 22%
Selenium 8.3µg 15%
Zinc 3.97mg 2.4mg 14%
Magnesium 177mg 231mg 13%
Polyunsaturated fat 2.535g 1.039g 10%
Protein 16.89g 13.25g 7%
Vitamin B6 0.119mg 0.21mg 7%
Folate 56µg 30µg 7%
Fats 6.9g 3.4g 5%
Calcium 54mg 18mg 4%
Monounsaturated fat 2.178g 1.04g 3%
Calories 389kcal 343kcal 2%
Carbs 66.27g 71.5g 2%
Fiber 10.6g 10g 2%
Vitamin B5 1.349mg 1.233mg 2%
Saturated fat 1.217g 0.741g 2%
Potassium 429mg 460mg 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 230kcal 259kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
Net carbs 55.67g 61.5g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.234mg 0.192mg 0%
Threonine 0.575mg 0.506mg 0%
Isoleucine 0.694mg 0.498mg 0%
Leucine 1.284mg 0.832mg 0%
Lysine 0.701mg 0.672mg 0%
Methionine 0.312mg 0.172mg 0%
Phenylalanine 0.895mg 0.52mg 0%
Valine 0.937mg 0.678mg 0%
Histidine 0.405mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Groat
Groat
3
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 ProteinProtein +27.5%
Contains more FatsFats +102.9%
Contains more WaterWater +18.6%
Contains more OtherOther +22.1%
~equal in Carbs ~71.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Groat
Groat
1
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 more Mono. FatMonounsaturated fat +109.4%
Contains more Poly. FatPolyunsaturated fat +144%
Contains less Sat. FatSaturated fat -39.1%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.