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  6. Wheat vs. Groat

Wheat vs. Groat — In-Depth Nutrition Comparison

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The main differences between wheat and groat

  • Wheat is richer in selenium, manganese, vitamin B1, phosphorus, iron, vitamin B6, and zinc, yet groat is richer in copper, vitamin B2, and magnesium.
  • Daily need coverage for selenium for wheat is 147% higher.
  • Wheat contains 4 times more vitamin B1 than groat. Wheat contains 0.419mg of vitamin B1, while groat contains 0.101mg.

Food types used in this article are Wheat, durum and Buckwheat.

Infographic

Wheat vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Groat
Groat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +88.9%
Contains more IronIron +60%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +46.4%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +977.1%
Contains more MagnesiumMagnesium +60.4%
Contains more CopperCopper +98.9%
Contains less SodiumSodium -50%
~equal in Potassium ~460mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Groat
Groat
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more FolateFolate +43.3%
Contains more Vitamin B2Vitamin B2 +251.2%
Contains more Vitamin B5Vitamin B5 +31.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~7.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Groat DV% diff.
Selenium 89.4µg 8.3µg 147%
Manganese 3.012mg 1.3mg 74%
Copper 0.553mg 1.1mg 61%
Fiber 10g 40%
Vitamin B1 0.419mg 0.101mg 27%
Phosphorus 508mg 347mg 23%
Vitamin B2 0.121mg 0.425mg 23%
Magnesium 144mg 231mg 21%
Iron 3.52mg 2.2mg 17%
Zinc 4.16mg 2.4mg 16%
Vitamin B6 0.419mg 0.21mg 16%
Vitamin B5 0.935mg 1.233mg 6%
Folate 43µg 30µg 3%
Calcium 34mg 18mg 2%
Vitamin B3 6.738mg 7.02mg 2%
Monounsaturated fat 0.344g 1.04g 2%
Protein 13.68g 13.25g 1%
Fats 2.47g 3.4g 1%
Potassium 431mg 460mg 1%
Saturated fat 0.454g 0.741g 1%
Calories 339kcal 343kcal 0%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 248kcal 259kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.9 2.8 N/A
Net carbs 71.13g 61.5g N/A
Carbs 71.13g 71.5g 0%
Sodium 2mg 1mg 0%
Polyunsaturated fat 0.978g 1.039g 0%
Tryptophan 0.176mg 0.192mg 0%
Threonine 0.366mg 0.506mg 0%
Isoleucine 0.533mg 0.498mg 0%
Leucine 0.934mg 0.832mg 0%
Lysine 0.303mg 0.672mg 0%
Methionine 0.221mg 0.172mg 0%
Phenylalanine 0.681mg 0.52mg 0%
Valine 0.594mg 0.678mg 0%
Histidine 0.322mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Groat
Groat
2
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 WaterWater +12.2%
Contains more FatsFats +37.7%
~equal in Protein ~13.25g
~equal in Carbs ~71.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -38.7%
Contains more Mono. FatMonounsaturated fat +202.3%
~equal in Polyunsaturated fat ~1.039g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.