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Rye vs Groat - In-Depth Nutrition Comparison

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Important differences between Rye and Groat

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B1, Iron, Vitamin B5, Selenium, Vitamin B3, and Zinc than Groat.
  • Rye's daily need coverage for Manganese is 95% more.
  • Rye contains 8 times more Vitamin B1 than Groat. Rye contains 0.316mg of Vitamin B1, while Groat contains 0.04mg.

The food varieties used in the comparison are Rye grain and Buckwheat groats, roasted, cooked.

Infographic

Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
0
Groat
Contains more Calcium +242.9%
Contains more Iron +228.8%
Contains more Magnesium +115.7%
Contains more Phosphorus +374.3%
Contains more Potassium +479.5%
Contains less Sodium -50%
Contains more Zinc +334.4%
Contains more Copper +151.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +242.9%
Contains more Iron +228.8%
Contains more Magnesium +115.7%
Contains more Phosphorus +374.3%
Contains more Potassium +479.5%
Contains less Sodium -50%
Contains more Zinc +334.4%
Contains more Copper +151.4%

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
Rye
9
:
0
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +543.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +305.6%
Contains more Vitamin B6 +281.8%
Contains more Folate +171.4%
Contains more Vitamin K +210.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +543.6%
Contains more Vitamin B3 +354.3%
Contains more Vitamin B5 +305.6%
Contains more Vitamin B6 +281.8%
Contains more Folate +171.4%
Contains more Vitamin K +210.5%

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

All nutrients comparison - raw data values

Nutrient Rye Groat Opinion
Net carbs 60.76g 17.24g Rye
Protein 10.34g 3.38g Rye
Fats 1.63g 0.62g Rye
Carbs 75.86g 19.94g Rye
Calories 338kcal 92kcal Rye
Starch g g
Fructose 0.11g 0.1g Rye
Sugar 0.98g 0.9g Groat
Fiber 15.1g 2.7g Rye
Calcium 24mg 7mg Rye
Iron 2.63mg 0.8mg Rye
Magnesium 110mg 51mg Rye
Phosphorus 332mg 70mg Rye
Potassium 510mg 88mg Rye
Sodium 2mg 4mg Rye
Zinc 2.65mg 0.61mg Rye
Copper 0.367mg 0.146mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.09mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.04mg Rye
Vitamin B2 0.251mg 0.039mg Rye
Vitamin B3 4.27mg 0.94mg Rye
Vitamin B5 1.456mg 0.359mg Rye
Vitamin B6 0.294mg 0.077mg Rye
Folate 38µg 14µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 1.9µg Rye
Tryptophan 0.108mg 0.049mg Rye
Threonine 0.289mg 0.129mg Rye
Isoleucine 0.208mg 0.127mg Rye
Leucine 0.563mg 0.212mg Rye
Lysine 0.286mg 0.172mg Rye
Methionine 0.153mg 0.044mg Rye
Phenylalanine 0.435mg 0.133mg Rye
Valine 0.317mg 0.173mg Rye
Histidine 0.189mg 0.079mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.197g 0.134g Groat
Monounsaturated Fat 0.208g 0.188g Rye
Polyunsaturated fat 0.767g 0.188g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36
Rye
8
Groat
Mineral Summary Score
71
Rye
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
62%
Rye
20%
Groat
Carbohydrates
76%
Rye
20%
Groat
Fats
8%
Rye
3%
Groat

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.063g)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.