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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
:
10
Groat
Groat
Contains more Iron +47.7%
Contains more Magnesium +260.9%
Contains more Phosphorus +128.3%
Contains more Potassium +167.4%
Contains less Sodium -85.7%
Contains more Zinc +120.2%
Contains more Copper +472.9%
Contains more Manganese +106%
Contains more Selenium +196.4%
Equal in Calcium - 18
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Iron +47.7%
Contains more Magnesium +260.9%
Contains more Phosphorus +128.3%
Contains more Potassium +167.4%
Contains less Sodium -85.7%
Contains more Zinc +120.2%
Contains more Copper +472.9%
Contains more Manganese +106%
Contains more Selenium +196.4%
Equal in Calcium - 18

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
5
:
4
Groat
Groat
Contains more Vitamin A +∞%
Contains more Folate +40%
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1603.9%
Contains more Vitamin B6 +70.7%
Equal in Vitamin B1 - 0.101
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 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 A +∞%
Contains more Folate +40%
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1603.9%
Contains more Vitamin B6 +70.7%
Equal in Vitamin B1 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Groat
Groat
Contains more Water +634.5%
Contains more Protein +201.1%
Contains more Fats +77.1%
Contains more Carbs +235.7%
Contains more Other +172.7%
Quinoa
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
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 Water +634.5%
Contains more Protein +201.1%
Contains more Fats +77.1%
Contains more Carbs +235.7%
Contains more Other +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Groat
Groat
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +97%
Equal in Polyunsaturated fat - 1.039
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -68.8%
Contains more Monounsaturated Fat +97%
Equal in Polyunsaturated fat - 1.039

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Groat Opinion
Net carbs 18.5g 61.5g Groat
Protein 4.4g 13.25g Groat
Fats 1.92g 3.4g Groat
Carbs 21.3g 71.5g Groat
Calories 120kcal 343kcal Groat
Starch 17.63g Quinoa
Sugar 0.87g Groat
Fiber 2.8g 10g Groat
Calcium 17mg 18mg Groat
Iron 1.49mg 2.2mg Groat
Magnesium 64mg 231mg Groat
Phosphorus 152mg 347mg Groat
Potassium 172mg 460mg Groat
Sodium 7mg 1mg Groat
Zinc 1.09mg 2.4mg Groat
Copper 0.192mg 1.1mg Groat
Manganese 0.631mg 1.3mg Groat
Selenium 2.8µg 8.3µg Groat
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg Quinoa
Vitamin B1 0.107mg 0.101mg Quinoa
Vitamin B2 0.11mg 0.425mg Groat
Vitamin B3 0.412mg 7.02mg Groat
Vitamin B5 1.233mg Groat
Vitamin B6 0.123mg 0.21mg Groat
Folate 42µg 30µg Quinoa
Tryptophan 0.052mg 0.192mg Groat
Threonine 0.131mg 0.506mg Groat
Isoleucine 0.157mg 0.498mg Groat
Leucine 0.261mg 0.832mg Groat
Lysine 0.239mg 0.672mg Groat
Methionine 0.096mg 0.172mg Groat
Phenylalanine 0.185mg 0.52mg Groat
Valine 0.185mg 0.678mg Groat
Histidine 0.127mg 0.309mg Groat
Saturated Fat 0.231g 0.741g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 1.04g Groat
Polyunsaturated fat 1.078g 1.039g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
33%
Groat
Minerals Daily Need Coverage Score
38%
Quinoa
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.51g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 1)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.