Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flour vs Groat - In-Depth Nutrition Comparison

Compare

Differences between Flour and Groat

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Phosphorus, however Groat is richer in Magnesium.
  • Flour's daily need coverage for Vitamin B1 is 62% higher.
  • Flour has 15 times more Selenium than Groat. While Flour has 33.9µg of Selenium, Groat has only 2.2µg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Buckwheat groats, roasted, cooked.

Infographic

Flour 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
Flour
6
:
2
Groat
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Magnesium +131.8%
Equal in Copper - 0.146
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Magnesium +131.8%
Equal in Copper - 0.146

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
Flour
5
:
3
Groat
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%
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% 197% 114% 111% 27% 11% 138% 0% 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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%

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

All nutrients comparison - raw data values

Nutrient Flour Groat Opinion
Net carbs 73.61g 17.24g Flour
Protein 10.33g 3.38g Flour
Fats 0.98g 0.62g Flour
Carbs 76.31g 19.94g Flour
Calories 364kcal 92kcal Flour
Starch g g
Fructose g 0.1g Groat
Sugar 0.27g 0.9g Flour
Fiber 2.7g 2.7g
Calcium 15mg 7mg Flour
Iron 4.64mg 0.8mg Flour
Magnesium 22mg 51mg Groat
Phosphorus 108mg 70mg Flour
Potassium 107mg 88mg Flour
Sodium 2mg 4mg Flour
Zinc 0.7mg 0.61mg Flour
Copper 0.144mg 0.146mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.04mg Flour
Vitamin B2 0.494mg 0.039mg Flour
Vitamin B3 5.904mg 0.94mg Flour
Vitamin B5 0.438mg 0.359mg Flour
Vitamin B6 0.044mg 0.077mg Groat
Folate 183µg 14µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Groat
Tryptophan 0.127mg 0.049mg Flour
Threonine 0.281mg 0.129mg Flour
Isoleucine 0.357mg 0.127mg Flour
Leucine 0.71mg 0.212mg Flour
Lysine 0.228mg 0.172mg Flour
Methionine 0.183mg 0.044mg Flour
Phenylalanine 0.52mg 0.133mg Flour
Valine 0.415mg 0.173mg Flour
Histidine 0.23mg 0.079mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.134g Groat
Monounsaturated Fat 0.087g 0.188g Groat
Polyunsaturated fat 0.413g 0.188g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
50
Flour
8
Groat
Mineral Summary Score
40
Flour
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
62%
Flour
20%
Groat
Carbohydrates
76%
Flour
20%
Groat
Fats
5%
Flour
3%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.