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  6. Oat vs. Groat

Oat vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Oat and Groat?

  • Oat is richer in Manganese, Vitamin B1, Iron, Phosphorus, and Zinc, while Groat is higher in Copper, Vitamin B3, Vitamin B2, Magnesium, and Vitamin B6.
  • Oat's daily need coverage for Manganese is 157% higher.
  • Groat has 8 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Groat has 0.101mg.

We used Oats and Buckwheat types in this comparison.

Infographic

Oat 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.
Oat
Oat
5
:
5
Groat
Groat
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Manganese +278.2%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Equal in Potassium - 460
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Manganese +278.2%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Equal in Potassium - 460

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.
Oat
Oat
3
:
3
Groat
Groat
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Groat
Groat
Contains more Protein +27.5%
Contains more Fats +102.9%
Contains more Water +18.6%
Contains more Other +22.1%
Equal in Carbs - 71.5
Oat
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
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 Protein +27.5%
Contains more Fats +102.9%
Contains more Water +18.6%
Contains more Other +22.1%
Equal in Carbs - 71.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Groat
Groat
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +144%
Contains less Saturated Fat -39.1%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +144%
Contains less Saturated Fat -39.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Groat
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Groat Opinion
Net carbs 55.67g 61.5g Groat
Protein 16.89g 13.25g Oat
Fats 6.9g 3.4g Oat
Carbs 66.27g 71.5g Groat
Calories 389kcal 343kcal Oat
Fiber 10.6g 10g Oat
Calcium 54mg 18mg Oat
Iron 4.72mg 2.2mg Oat
Magnesium 177mg 231mg Groat
Phosphorus 523mg 347mg Oat
Potassium 429mg 460mg Groat
Sodium 2mg 1mg Groat
Zinc 3.97mg 2.4mg Oat
Copper 0.626mg 1.1mg Groat
Manganese 4.916mg 1.3mg Oat
Selenium 8.3µg Groat
Vitamin B1 0.763mg 0.101mg Oat
Vitamin B2 0.139mg 0.425mg Groat
Vitamin B3 0.961mg 7.02mg Groat
Vitamin B5 1.349mg 1.233mg Oat
Vitamin B6 0.119mg 0.21mg Groat
Folate 56µg 30µg Oat
Tryptophan 0.234mg 0.192mg Oat
Threonine 0.575mg 0.506mg Oat
Isoleucine 0.694mg 0.498mg Oat
Leucine 1.284mg 0.832mg Oat
Lysine 0.701mg 0.672mg Oat
Methionine 0.312mg 0.172mg Oat
Phenylalanine 0.895mg 0.52mg Oat
Valine 0.937mg 0.678mg Oat
Histidine 0.405mg 0.309mg Oat
Saturated Fat 1.217g 0.741g Groat
Monounsaturated Fat 2.178g 1.04g Oat
Polyunsaturated fat 2.535g 1.039g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
33%
Groat
Minerals Daily Need Coverage Score
154%
Oat
109%
Groat

Comparison summary

Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.476g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. 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/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.