Rye vs. Groat — In-Depth Nutrition Comparison
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Significant differences between rye and groat
- Rye has more manganese, fiber, vitamin B1, selenium, vitamin B6, and iron; however, groat is richer in copper, magnesium, vitamin B3, and vitamin B2.
- Groat covers your daily copper needs 81% more than rye.
- Groat has 3 times less vitamin B1 than rye. Rye has 0.316mg of vitamin B1, while groat has 0.101mg.
- Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of rye is 34.
Specific food types used in this comparison are Rye grain and Buckwheat.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +19.5% |
| Contains more ManganeseManganese | +98.2% |
| Contains more SeleniumSelenium | +67.5% |
| Contains more MagnesiumMagnesium | +110% |
| Contains more CopperCopper | +199.7% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212.9% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +40% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.3% |
| Contains more Vitamin B3Vitamin B3 | +64.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.367mg | 1.1mg | 81% |
| Manganese | 2.577mg | 1.3mg | 56% |
| Magnesium | 110mg | 231mg | 29% |
| Fiber | 15.1g | 10g | 20% |
| Vitamin B1 | 0.316mg | 0.101mg | 18% |
| Vitamin B3 | 4.27mg | 7.02mg | 17% |
| Vitamin B2 | 0.251mg | 0.425mg | 13% |
| Selenium | 13.9µg | 8.3µg | 10% |
| Choline | 30.4mg | 6% | |
| Vitamin B6 | 0.294mg | 0.21mg | 6% |
| Protein | 10.34g | 13.25g | 6% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Iron | 2.63mg | 2.2mg | 5% |
| Vitamin B5 | 1.456mg | 1.233mg | 4% |
| Fats | 1.63g | 3.4g | 3% |
| Phosphorus | 332mg | 347mg | 2% |
| Saturated fat | 0.197g | 0.741g | 2% |
| Folate | 38µg | 30µg | 2% |
| Monounsaturated fat | 0.208g | 1.04g | 2% |
| Polyunsaturated fat | 0.767g | 1.039g | 2% |
| Zinc | 2.65mg | 2.4mg | 2% |
| Potassium | 510mg | 460mg | 1% |
| Calcium | 24mg | 18mg | 1% |
| Carbs | 75.86g | 71.5g | 1% |
| Calories | 338kcal | 343kcal | 0% |
| Net carbs | 60.76g | 61.5g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0.192mg | 0% |
| Threonine | 0.289mg | 0.506mg | 0% |
| Isoleucine | 0.208mg | 0.498mg | 0% |
| Leucine | 0.563mg | 0.832mg | 0% |
| Lysine | 0.286mg | 0.672mg | 0% |
| Methionine | 0.153mg | 0.172mg | 0% |
| Phenylalanine | 0.435mg | 0.52mg | 0% |
| Valine | 0.317mg | 0.678mg | 0% |
| Histidine | 0.189mg | 0.309mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.1% |
| Contains more FatsFats | +108.6% |
| Contains more OtherOther | +33.8% |
~equal in
Carbs
~71.5g
~equal in
Water
~9.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +35.5% |
