White bread vs. Groat — In-Depth Nutrition Comparison
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What are the differences between white bread and groat?
- White bread is higher in vitamin B1, selenium, folate, and iron; however, groat is richer in copper, magnesium, phosphorus, manganese, and fiber.
- Groat's daily need coverage for copper is 111% more.
- Groat contains 490 times less sodium than white bread. White bread contains 490mg of sodium, while groat contains 1mg.
- Groat has a lower glycemic index (54) than white bread (73).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Buckwheat types in this article.
Infographic
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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 CalciumCalcium | +700% |
| Contains more IronIron | +64.1% |
| Contains more SeleniumSelenium | +165.1% |
| Contains more MagnesiumMagnesium | +904.3% |
| Contains more PotassiumPotassium | +265.1% |
| Contains more CopperCopper | +989.1% |
| Contains more ZincZinc | +224.3% |
| Contains more PhosphorusPhosphorus | +254.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +142.5% |
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 | +427.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +270% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74.9% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B5Vitamin B5 | +130% |
| Contains more Vitamin B6Vitamin B6 | +141.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more WaterWater | +273.5% |
| Contains more ProteinProtein | +49.7% |
| Contains more CarbsCarbs | +44.7% |
~equal in
Fats
~3.4g
~equal in
Other
~2.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Poly. FatPolyunsaturated fat | +54.2% |
| Contains more Mono. FatMonounsaturated fat | +73.6% |
~equal in
Saturated fat
~0.741g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.101mg | 1.1mg | 111% |
| Magnesium | 23mg | 231mg | 50% |
| Vitamin B1 | 0.533mg | 0.101mg | 36% |
| Phosphorus | 98mg | 347mg | 36% |
| Manganese | 0.536mg | 1.3mg | 33% |
| Fiber | 2.7g | 10g | 29% |
| Selenium | 22µg | 8.3µg | 25% |
| Sodium | 490mg | 1mg | 21% |
| Folate | 111µg | 30µg | 20% |
| Iron | 3.61mg | 2.2mg | 18% |
| Zinc | 0.74mg | 2.4mg | 15% |
| Starch | 37.17g | 15% | |
| Vitamin B5 | 0.536mg | 1.233mg | 14% |
| Vitamin B3 | 4.78mg | 7.02mg | 14% |
| Vitamin B2 | 0.243mg | 0.425mg | 14% |
| Calcium | 144mg | 18mg | 13% |
| Potassium | 126mg | 460mg | 10% |
| Vitamin B6 | 0.087mg | 0.21mg | 9% |
| Protein | 8.85g | 13.25g | 9% |
| Carbs | 49.42g | 71.5g | 7% |
| Polyunsaturated fat | 1.602g | 1.039g | 4% |
| Calories | 266kcal | 343kcal | 4% |
| Fructose | 2.43g | 3% | |
| Choline | 14.6mg | 3% | |
| Vitamin E | 0.22mg | 1% | |
| Monounsaturated fat | 0.599g | 1.04g | 1% |
| Fats | 3.33g | 3.4g | 0% |
| Net carbs | 46.72g | 61.5g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Saturated fat | 0.698g | 0.741g | 0% |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
31%
Minerals Daily Need Coverage Score
56%
109%
Comparison summary
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
White bread is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 489mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 19)
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.