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Wheat vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Wheat and Groat?

  • Groat has less Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Vitamin B1, Vitamin B6, and Magnesium than Wheat.
  • Wheat's daily need coverage for Selenium is 159% higher.
  • Wheat has 10 times more Vitamin B1 than Groat. Wheat has 0.419mg of Vitamin B1, while Groat has 0.04mg.

We used Wheat, durum and Buckwheat groats, roasted, cooked types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
0
Groat
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%

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
Wheat
6
:
2
Groat
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%

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

All nutrients comparison - raw data values

Nutrient Wheat Groat Opinion
Net carbs 71.13g 17.24g Wheat
Protein 13.68g 3.38g Wheat
Fats 2.47g 0.62g Wheat
Carbs 71.13g 19.94g Wheat
Calories 339kcal 92kcal Wheat
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Wheat
Fiber g 2.7g Groat
Calcium 34mg 7mg Wheat
Iron 3.52mg 0.8mg Wheat
Magnesium 144mg 51mg Wheat
Phosphorus 508mg 70mg Wheat
Potassium 431mg 88mg Wheat
Sodium 2mg 4mg Wheat
Zinc 4.16mg 0.61mg Wheat
Copper 0.553mg 0.146mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.04mg Wheat
Vitamin B2 0.121mg 0.039mg Wheat
Vitamin B3 6.738mg 0.94mg Wheat
Vitamin B5 0.935mg 0.359mg Wheat
Vitamin B6 0.419mg 0.077mg Wheat
Folate 43µg 14µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.176mg 0.049mg Wheat
Threonine 0.366mg 0.129mg Wheat
Isoleucine 0.533mg 0.127mg Wheat
Leucine 0.934mg 0.212mg Wheat
Lysine 0.303mg 0.172mg Wheat
Methionine 0.221mg 0.044mg Wheat
Phenylalanine 0.681mg 0.133mg Wheat
Valine 0.594mg 0.173mg Wheat
Histidine 0.322mg 0.079mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.134g Groat
Monounsaturated Fat 0.344g 0.188g Wheat
Polyunsaturated fat 0.978g 0.188g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37
Wheat
8
Groat
Mineral Summary Score
100
Wheat
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
82%
Wheat
20%
Groat
Carbohydrates
71%
Wheat
20%
Groat
Fats
11%
Wheat
3%
Groat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.32g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
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. 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/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.