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Brown rice vs Groat - In-Depth Nutrition Comparison

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What are the differences between Brown rice and Groat?

  • Brown rice is richer than Groat in Manganese, Vitamin B1, Vitamin B3, and Selenium.
  • Brown rice's daily need coverage for Manganese is 25% more.
  • Brown rice has 4 times more Vitamin B1 than Groat. While Brown rice has 0.178mg of Vitamin B1, Groat has only 0.04mg.

We used Rice, brown, long-grain, cooked and Buckwheat groats, roasted, cooked types in this article.

Infographic

Brown rice 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
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Equal in Potassium - 88
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Equal in Potassium - 88
Equal in Sodium - 4

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
:
2
Groat
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Equal in Vitamin B5 - 0.359
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Equal in Vitamin B5 - 0.359

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Groat Opinion
Net carbs 23.98g 17.24g Brown rice
Protein 2.74g 3.38g Groat
Fats 0.97g 0.62g Brown rice
Carbs 25.58g 19.94g Brown rice
Calories 123kcal 92kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g 0.1g Groat
Sugar 0.24g 0.9g Brown rice
Fiber 1.6g 2.7g Groat
Calcium 3mg 7mg Groat
Iron 0.56mg 0.8mg Groat
Magnesium 39mg 51mg Groat
Phosphorus 103mg 70mg Brown rice
Potassium 86mg 88mg Groat
Sodium 4mg 4mg
Zinc 0.71mg 0.61mg Brown rice
Copper 0.106mg 0.146mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.17mg 0.09mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.04mg Brown rice
Vitamin B2 0.069mg 0.039mg Brown rice
Vitamin B3 2.561mg 0.94mg Brown rice
Vitamin B5 0.38mg 0.359mg Brown rice
Vitamin B6 0.123mg 0.077mg Brown rice
Folate 9µg 14µg Groat
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 1.9µg Groat
Tryptophan 0.033mg 0.049mg Groat
Threonine 0.095mg 0.129mg Groat
Isoleucine 0.109mg 0.127mg Groat
Leucine 0.214mg 0.212mg Brown rice
Lysine 0.099mg 0.172mg Groat
Methionine 0.058mg 0.044mg Brown rice
Phenylalanine 0.133mg 0.133mg
Valine 0.151mg 0.173mg Groat
Histidine 0.066mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.26g 0.134g Groat
Monounsaturated Fat 0.369g 0.188g Brown rice
Polyunsaturated fat 0.366g 0.188g Brown rice

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
8
Groat
Mineral Summary Score
20
Brown rice
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 food.
Protein
16%
Brown rice
20%
Groat
Carbohydrates
26%
Brown rice
20%
Groat
Fats
4%
Brown rice
3%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.