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Khorasan wheat vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Groat?

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Zinc, while Groat is higher in Copper, Magnesium, Vitamin B2, and Vitamin B5.
  • Khorasan wheat's daily need coverage for Selenium is 133% higher.
  • Groat has 6 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Groat has 0.101mg.

We used Wheat, KAMUT khorasan, uncooked and Buckwheat types in this comparison.

Infographic

Khorasan 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.
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Contains more Manganese +110.4%
Contains more Selenium +881.9%
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Equal in Phosphorus - 347
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Contains more Manganese +110.4%
Contains more Selenium +881.9%
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Equal in Phosphorus - 347

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.
:
6
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.5%
Contains more Fats +59.6%
Contains more Other +25%
Equal in Protein - 13.25
Equal in Carbs - 71.5
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
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 Water +13.5%
Contains more Fats +59.6%
Contains more Other +25%
Equal in Protein - 13.25
Equal in Carbs - 71.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +388.3%
Contains more Polyunsaturated fat +67.3%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +388.3%
Contains more Polyunsaturated fat +67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Groat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Groat Opinion
Net carbs 59.48g 61.5g Groat
Protein 14.54g 13.25g Khorasan wheat
Fats 2.13g 3.4g Groat
Carbs 70.58g 71.5g Groat
Calories 337kcal 343kcal Groat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Groat
Fiber 11.1g 10g Khorasan wheat
Calcium 22mg 18mg Khorasan wheat
Iron 3.77mg 2.2mg Khorasan wheat
Magnesium 130mg 231mg Groat
Phosphorus 364mg 347mg Khorasan wheat
Potassium 403mg 460mg Groat
Sodium 5mg 1mg Groat
Zinc 3.68mg 2.4mg Khorasan wheat
Copper 0.506mg 1.1mg Groat
Manganese 2.735mg 1.3mg Khorasan wheat
Selenium 81.5µg 8.3µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.566mg 0.101mg Khorasan wheat
Vitamin B2 0.184mg 0.425mg Groat
Vitamin B3 6.375mg 7.02mg Groat
Vitamin B5 0.949mg 1.233mg Groat
Vitamin B6 0.259mg 0.21mg Khorasan wheat
Folate 30µg Groat
Choline 25.8mg Khorasan wheat
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.192mg Groat
Threonine 0.442mg 0.506mg Groat
Isoleucine 0.566mg 0.498mg Khorasan wheat
Leucine 1.112mg 0.832mg Khorasan wheat
Lysine 0.416mg 0.672mg Groat
Methionine 0.251mg 0.172mg Khorasan wheat
Phenylalanine 0.772mg 0.52mg Khorasan wheat
Valine 0.687mg 0.678mg Khorasan wheat
Histidine 0.379mg 0.309mg Khorasan wheat
Trans Fat 0.005g Groat
Saturated Fat 0.196g 0.741g Khorasan wheat
Monounsaturated Fat 0.213g 1.04g Groat
Polyunsaturated fat 0.621g 1.039g Groat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Khorasan wheat
31%
Groat
Minerals Daily Need Coverage Score
150%
Khorasan wheat
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.545g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
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

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.