Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Rice vs Groat - In-Depth Nutrition Comparison

Compare

A recap on differences between Rice and Groat

  • Rice has more Folate, Vitamin B1, and Selenium, however Groat is higher in Magnesium, Fiber, and Copper.
  • Rice covers your daily Folate needs 11% more than Groat.
  • Groat contains 4 times less Vitamin B1 than Rice. Rice contains 0.163mg of Vitamin B1, while Groat contains 0.04mg.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Buckwheat groats, roasted, cooked.

Infographic

Rice vs Groat infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
3
:
5
Groat
Contains more Iron +50%
Contains more Calcium +42.9%
Contains less Sodium -75%
Contains more Potassium +151.4%
Contains more Magnesium +325%
Contains more Copper +111.6%
Contains more Zinc +24.5%
Contains more Phosphorus +62.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +50%
Contains more Calcium +42.9%
Contains less Sodium -75%
Contains more Potassium +151.4%
Contains more Magnesium +325%
Contains more Copper +111.6%
Contains more Zinc +24.5%
Contains more Phosphorus +62.8%

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
Rice
5
:
3
Groat
Contains more Vitamin B1 +307.5%
Contains more Vitamin B3 +57%
Contains more Vitamin B6 +20.8%
Contains more Folate +314.3%
Contains more Vitamin E +125%
Contains more Vitamin B2 +200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.359
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B3 +57%
Contains more Vitamin B6 +20.8%
Contains more Folate +314.3%
Contains more Vitamin E +125%
Contains more Vitamin B2 +200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.359

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
13
Rice
8
Groat
Mineral Summary Score
14
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%
Rice
20%
Groat
Carbohydrates
28%
Rice
20%
Groat
Fats
1%
Rice
3%
Groat

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.
Rice Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.057g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 15)
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.

All nutrients comparison - raw data values

Nutrient Rice Groat Opinion
Calories 130 92 Rice
Protein 2.69 3.38 Groat
Fats 0.28 0.62 Groat
Vitamin C 0 0
Carbs 28.17 19.94 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.8 Rice
Calcium 10 7 Rice
Potassium 35 88 Groat
Magnesium 12 51 Groat
Sugar 0.05 0.9 Rice
Fiber 0.4 2.7 Groat
Copper 0.069 0.146 Groat
Zinc 0.49 0.61 Groat
Starch
Phosphorus 43 70 Groat
Sodium 1 4 Rice
Vitamin A 0 0
Vitamin E 0.04 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.163 0.04 Rice
Vitamin B2 0.013 0.039 Groat
Vitamin B3 1.476 0.94 Rice
Vitamin B5 0.39 0.359 Rice
Vitamin B6 0.093 0.077 Rice
Vitamin B12 0 0
Vitamin K 0 1.9 Groat
Folate 58 14 Rice
Trans Fat
Saturated Fat 0.077 0.134 Rice
Monounsaturated Fat 0.088 0.188 Groat
Polyunsaturated fat 0.076 0.188 Groat
Tryptophan 0.031 0.049 Groat
Threonine 0.096 0.129 Groat
Isoleucine 0.116 0.127 Groat
Leucine 0.222 0.212 Rice
Lysine 0.097 0.172 Groat
Methionine 0.063 0.044 Rice
Phenylalanine 0.144 0.133 Rice
Valine 0.164 0.173 Groat
Histidine 0.063 0.079 Groat
Fructose 0.1 Groat

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. 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/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.