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Rice vs Groat - In-Depth Nutrition Comparison

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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
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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
Rice
3
:
5
Groat
Contains more Calcium +42.9%
Contains more Iron +50%
Contains less Sodium -75%
Contains more Magnesium +325%
Contains more Phosphorus +62.8%
Contains more Potassium +151.4%
Contains more Zinc +24.5%
Contains more Copper +111.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +42.9%
Contains more Iron +50%
Contains less Sodium -75%
Contains more Magnesium +325%
Contains more Phosphorus +62.8%
Contains more Potassium +151.4%
Contains more Zinc +24.5%
Contains more Copper +111.6%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 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

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

All nutrients comparison - raw data values

Nutrient Rice Groat Opinion
Net carbs 27.77g 17.24g Rice
Protein 2.69g 3.38g Groat
Fats 0.28g 0.62g Groat
Carbs 28.17g 19.94g Rice
Calories 130kcal 92kcal Rice
Starch g g
Fructose g 0.1g Groat
Sugar 0.05g 0.9g Rice
Fiber 0.4g 2.7g Groat
Calcium 10mg 7mg Rice
Iron 1.2mg 0.8mg Rice
Magnesium 12mg 51mg Groat
Phosphorus 43mg 70mg Groat
Potassium 35mg 88mg Groat
Sodium 1mg 4mg Rice
Zinc 0.49mg 0.61mg Groat
Copper 0.069mg 0.146mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.04mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.04mg Rice
Vitamin B2 0.013mg 0.039mg Groat
Vitamin B3 1.476mg 0.94mg Rice
Vitamin B5 0.39mg 0.359mg Rice
Vitamin B6 0.093mg 0.077mg Rice
Folate 58µg 14µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Groat
Tryptophan 0.031mg 0.049mg Groat
Threonine 0.096mg 0.129mg Groat
Isoleucine 0.116mg 0.127mg Groat
Leucine 0.222mg 0.212mg Rice
Lysine 0.097mg 0.172mg Groat
Methionine 0.063mg 0.044mg Rice
Phenylalanine 0.144mg 0.133mg Rice
Valine 0.164mg 0.173mg Groat
Histidine 0.063mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 0.134g Rice
Monounsaturated Fat 0.088g 0.188g Groat
Polyunsaturated fat 0.076g 0.188g 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

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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
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

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.

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.