Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rice vs. Groat — In-Depth Nutrition Comparison

Compare

Summary of differences between Rice and Groat

  • Rice has less Copper, Magnesium, Phosphorus, Fiber, Manganese, Vitamin B3, Vitamin B2, Zinc, Vitamin B5, and Iron than Groat.
  • Groat covers your daily need of Copper 115% more than Rice.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Buckwheat.

Infographic

Rice 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.
Rice
0
:
9
Groat
Contains more Calcium +80%
Contains more Iron +83.3%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more Copper +1494.2%
Contains more Manganese +175.4%
Contains more Selenium +10.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +80%
Contains more Iron +83.3%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more Copper +1494.2%
Contains more Manganese +175.4%
Contains more Selenium +10.7%
Equal in Sodium - 1

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.
Rice
5
:
4
Groat
Contains more Vitamin B1 +61.4%
Contains more Folate +93.3%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 2% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Contains more Vitamin B1 +61.4%
Contains more Folate +93.3%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
4
Groat
Contains more Water +601.9%
Contains more Protein +392.6%
Contains more Fats +1114.3%
Contains more Carbs +153.8%
Contains more Other +400%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 +601.9%
Contains more Protein +392.6%
Contains more Fats +1114.3%
Contains more Carbs +153.8%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
2
Groat
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1081.8%
Contains more Polyunsaturated fat +1267.1%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1081.8%
Contains more Polyunsaturated fat +1267.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Groat Opinion
Net carbs 27.77g 61.5g Groat
Protein 2.69g 13.25g Groat
Fats 0.28g 3.4g Groat
Carbs 28.17g 71.5g Groat
Calories 130kcal 343kcal Groat
Sugar 0.05g Groat
Fiber 0.4g 10g Groat
Calcium 10mg 18mg Groat
Iron 1.2mg 2.2mg Groat
Magnesium 12mg 231mg Groat
Phosphorus 43mg 347mg Groat
Potassium 35mg 460mg Groat
Sodium 1mg 1mg
Zinc 0.49mg 2.4mg Groat
Copper 0.069mg 1.1mg Groat
Manganese 0.472mg 1.3mg Groat
Selenium 7.5µg 8.3µg Groat
Vitamin E 0.04mg Rice
Vitamin B1 0.163mg 0.101mg Rice
Vitamin B2 0.013mg 0.425mg Groat
Vitamin B3 1.476mg 7.02mg Groat
Vitamin B5 0.39mg 1.233mg Groat
Vitamin B6 0.093mg 0.21mg Groat
Folate 58µg 30µg Rice
Choline 2.1mg Rice
Tryptophan 0.031mg 0.192mg Groat
Threonine 0.096mg 0.506mg Groat
Isoleucine 0.116mg 0.498mg Groat
Leucine 0.222mg 0.832mg Groat
Lysine 0.097mg 0.672mg Groat
Methionine 0.063mg 0.172mg Groat
Phenylalanine 0.144mg 0.52mg Groat
Valine 0.164mg 0.678mg Groat
Histidine 0.063mg 0.309mg Groat
Saturated Fat 0.077g 0.741g Rice
Monounsaturated Fat 0.088g 1.04g Groat
Polyunsaturated fat 0.076g 1.039g Groat

Which food is preferable for your diet?

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

People also compare

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
12%
Rice
31%
Groat
Minerals Daily Need Coverage Score
22%
Rice
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.664g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.