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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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Groat
Groat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~7.02mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%
Vitamin B6 0.419mg 0.21mg 16%
Zinc 4.16mg 2.4mg 16%
Vitamin B5 0.935mg 1.233mg 6%
Folate 43µg 30µg 3%
Calcium 34mg 18mg 2%
Monounsaturated fat 0.344g 1.04g 2%
Vitamin B3 6.738mg 7.02mg 2%
Potassium 431mg 460mg 1%
Saturated fat 0.454g 0.741g 1%
Fats 2.47g 3.4g 1%
Protein 13.68g 13.25g 1%
Calories 339kcal 343kcal 0%
Carbs 71.13g 71.5g 0%
Net carbs 71.13g 61.5g N/A
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
3
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%
Contains more OtherOther +18%
~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.