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  6. Flour vs. Groat

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.

Infographic

Flour vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Groat
Groat
8
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 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B6Vitamin B6 +377.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Groat 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%
Fats 0.98g 3.4g 4%
Polyunsaturated fat 0.413g 1.039g 4%
Saturated fat 0.155g 0.741g 3%
Carbs 76.31g 71.5g 2%
Choline 10.4mg 2%
Monounsaturated fat 0.087g 1.04g 2%
Calories 364kcal 343kcal 1%
Protein per 100 calories 2.8g 3.9g N/A
Calories per 10 g protein 352kcal 259kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 3.2 2.8 N/A
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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Groat
Groat
2
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 +22.3%
Contains more ProteinProtein +28.3%
Contains more FatsFats +246.9%
~equal in Carbs ~71.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -79.1%
Contains more Mono. FatMonounsaturated fat +1095.4%
Contains more Poly. FatPolyunsaturated fat +151.6%

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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. 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/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.