Flour vs. Groat — In-Depth Nutrition Comparison
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How are flour and groat different?
- Flour is higher in vitamin B1, selenium, folate, and iron; however, groat is richer in copper, magnesium, phosphorus, fiber, manganese, and vitamin B5.
- Daily need coverage for copper for groat is 106% higher.
- Flour contains 8 times more vitamin B1 than groat. While flour contains 0.785mg of vitamin B1, groat contains only 0.101mg.
- Groat has a lower glycemic index (54) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Buckwheat are the varieties used in this article.
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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 IronIron | +110.9% |
| Contains more SeleniumSelenium | +308.4% |
| Contains more MagnesiumMagnesium | +950% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +329.9% |
| Contains more CopperCopper | +663.9% |
| Contains more ZincZinc | +242.9% |
| Contains more PhosphorusPhosphorus | +221.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +90.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +677.2% |
| Contains more Vitamin B2Vitamin B2 | +16.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +510% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18.9% |
| Contains more Vitamin B5Vitamin B5 | +181.5% |
| Contains more Vitamin B6Vitamin B6 | +377.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.144mg | 1.1mg | 106% |
| Vitamin B1 | 0.785mg | 0.101mg | 57% |
| Magnesium | 22mg | 231mg | 50% |
| Selenium | 33.9µg | 8.3µg | 47% |
| Folate | 183µg | 30µg | 38% |
| Phosphorus | 108mg | 347mg | 34% |
| Iron | 4.64mg | 2.2mg | 31% |
| Fiber | 2.7g | 10g | 29% |
| Manganese | 0.682mg | 1.3mg | 27% |
| Vitamin B5 | 0.438mg | 1.233mg | 16% |
| Zinc | 0.7mg | 2.4mg | 15% |
| Vitamin B6 | 0.044mg | 0.21mg | 13% |
| Potassium | 107mg | 460mg | 10% |
| Vitamin B3 | 5.904mg | 7.02mg | 7% |
| Protein | 10.33g | 13.25g | 6% |
| Vitamin B2 | 0.494mg | 0.425mg | 5% |
| Polyunsaturated fat | 0.413g | 1.039g | 4% |
| Fats | 0.98g | 3.4g | 4% |
| Saturated fat | 0.155g | 0.741g | 3% |
| Choline | 10.4mg | 2% | |
| Monounsaturated fat | 0.087g | 1.04g | 2% |
| Carbs | 76.31g | 71.5g | 2% |
| Calories | 364kcal | 343kcal | 1% |
| Net carbs | 73.61g | 61.5g | N/A |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.127mg | 0.192mg | 0% |
| Threonine | 0.281mg | 0.506mg | 0% |
| Isoleucine | 0.357mg | 0.498mg | 0% |
| Leucine | 0.71mg | 0.832mg | 0% |
| Lysine | 0.228mg | 0.672mg | 0% |
| Methionine | 0.183mg | 0.172mg | 0% |
| Phenylalanine | 0.52mg | 0.52mg | 0% |
| Valine | 0.415mg | 0.678mg | 0% |
| Histidine | 0.23mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.3% |
| Contains more ProteinProtein | +28.3% |
| Contains more FatsFats | +246.9% |
| Contains more OtherOther | +356.5% |
~equal in
Carbs
~71.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.1% |
| Contains more Mono. FatMonounsaturated fat | +1095.4% |
| Contains more Poly. FatPolyunsaturated fat | +151.6% |
