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  6. Quinoa vs. Groat

Quinoa vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between quinoa and groat

  • Groat is higher than quinoa in copper, vitamin B3, magnesium, manganese, fiber, phosphorus, vitamin B2, zinc, selenium, and iron.
  • Groat covers your daily copper needs 101% more than quinoa.

Food varieties used in this article are Quinoa, cooked and Buckwheat.

Infographic

Quinoa 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.
Quinoa
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Groat
Groat
9
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 MagnesiumMagnesium +260.9%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +47.7%
Contains more CopperCopper +472.9%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +106%
Contains more SeleniumSelenium +196.4%
~equal in Calcium ~18mg

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.
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Groat
Groat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +286.4%
Contains more Vitamin B3Vitamin B3 +1603.9%
Contains more Vitamin B6Vitamin B6 +70.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Groat DV% diff.
Copper 0.192mg 1.1mg 101%
Vitamin B3 0.412mg 7.02mg 41%
Magnesium 64mg 231mg 40%
Manganese 0.631mg 1.3mg 29%
Fiber 2.8g 10g 29%
Phosphorus 152mg 347mg 28%
Vitamin B5 1.233mg 25%
Vitamin B2 0.11mg 0.425mg 24%
Protein 4.4g 13.25g 18%
Carbs 21.3g 71.5g 17%
Zinc 1.09mg 2.4mg 12%
Calories 120kcal 343kcal 11%
Selenium 2.8µg 8.3µg 10%
Iron 1.49mg 2.2mg 9%
Potassium 172mg 460mg 8%
Vitamin B6 0.123mg 0.21mg 7%
Starch 17.63g 7%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Folate 42µg 30µg 3%
Fats 1.92g 3.4g 2%
Saturated fat 0.231g 0.741g 2%
Monounsaturated fat 0.528g 1.04g 1%
Net carbs 18.5g 61.5g N/A
Calcium 17mg 18mg 0%
Sugar 0.87g N/A
Sodium 7mg 1mg 0%
Vitamin B1 0.107mg 0.101mg 0%
Polyunsaturated fat 1.078g 1.039g 0%
Tryptophan 0.052mg 0.192mg 0%
Threonine 0.131mg 0.506mg 0%
Isoleucine 0.157mg 0.498mg 0%
Leucine 0.261mg 0.832mg 0%
Lysine 0.239mg 0.672mg 0%
Methionine 0.096mg 0.172mg 0%
Phenylalanine 0.185mg 0.52mg 0%
Valine 0.185mg 0.678mg 0%
Histidine 0.127mg 0.309mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +634.5%
Contains more ProteinProtein +201.1%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +97%
~equal in Polyunsaturated fat ~1.039g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.