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Oat vs Groat - In-Depth Nutrition Comparison

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How are Oat and Groat different?

  • Oat is higher than Groat in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Zinc, Magnesium, Vitamin B5 and Folate.
  • Oat covers your daily need of Manganese 196% more than Groat.
  • Oat contains 19 times more Vitamin B1 than Groat. Oat contains 0.763mg of Vitamin B1, while Groat contains 0.04mg.

Oats and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Oat 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
Oat
Oat
8
:
0
Groat
Groat
Contains more Iron +490%
Contains more Calcium +671.4%
Contains more Potassium +387.5%
Contains more Magnesium +247.1%
Contains more Copper +328.8%
Contains more Zinc +550.8%
Contains more Phosphorus +647.1%
Contains less Sodium -50%
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +490%
Contains more Calcium +671.4%
Contains more Potassium +387.5%
Contains more Magnesium +247.1%
Contains more Copper +328.8%
Contains more Zinc +550.8%
Contains more Phosphorus +647.1%
Contains less Sodium -50%

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
Oat
Oat
6
:
2
Groat
Groat
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +256.4%
Contains more Vitamin B5 +275.8%
Contains more Vitamin B6 +54.5%
Contains more Folate +300%
Equal in Vitamin B3 - 0.94
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Groat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +256.4%
Contains more Vitamin B5 +275.8%
Contains more Vitamin B6 +54.5%
Contains more Folate +300%
Equal in Vitamin B3 - 0.94

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Oat
8
Groat
Mineral Summary Score
112
Oat
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 the food
Protein
101%
Oat
20%
Groat
Carbohydrates
66%
Oat
20%
Groat
Fats
32%
Oat
3%
Groat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Groat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.9g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.083g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Groat Opinion
Calories 389 92 Oat
Protein 16.89 3.38 Oat
Fats 6.9 0.62 Oat
Vitamin C 0 0
Carbs 66.27 19.94 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.8 Oat
Calcium 54 7 Oat
Potassium 429 88 Oat
Magnesium 177 51 Oat
Sugars 0.9 Oat
Fiber 10.6 2.7 Oat
Copper 0.626 0.146 Oat
Zinc 3.97 0.61 Oat
Starch
Phosphorus 523 70 Oat
Sodium 2 4 Oat
Vitamin A 0 0
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.763 0.04 Oat
Vitamin B2 0.139 0.039 Oat
Vitamin B3 0.961 0.94 Oat
Vitamin B5 1.349 0.359 Oat
Vitamin B6 0.119 0.077 Oat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 56 14 Oat
Trans Fat
Saturated Fat 1.217 0.134 Groat
Monounsaturated Fat 2.178 0.188 Oat
Polyunsaturated fat 2.535 0.188 Oat
Tryptophan 0.234 0.049 Oat
Threonine 0.575 0.129 Oat
Isoleucine 0.694 0.127 Oat
Leucine 1.284 0.212 Oat
Lysine 0.701 0.172 Oat
Methionine 0.312 0.044 Oat
Phenylalanine 0.895 0.133 Oat
Valine 0.937 0.173 Oat
Histidine 0.405 0.079 Oat
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

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