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  6. Wild rice raw vs. Groat

Wild rice raw vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Wild rice raw and Groat?

  • Wild rice raw is richer in Zinc, Folate, Vitamin B6, and Phosphorus, while Groat is higher in Copper, Fiber, Magnesium, Vitamin B2, Selenium, and Monounsaturated Fat.
  • Groat's daily need coverage for Copper is 64% higher.
  • Groat has 3 times less Folate than Wild rice raw. Wild rice raw has 95µg of Folate, while Groat has 30µg.

We used Wild rice, raw and Buckwheat types in this comparison.

Infographic

Wild rice raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Groat
Groat
5
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 CalciumCalcium +16.7%
Contains more ZincZinc +148.3%
Contains more PhosphorusPhosphorus +24.8%
Contains more MagnesiumMagnesium +30.5%
Contains more IronIron +12.2%
Contains more CopperCopper +109.9%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +196.4%
~equal in Potassium ~460mg
~equal in Manganese ~1.3mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Groat
Groat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.9%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B5Vitamin B5 +14.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~7.02mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Groat
Groat
3
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 FatsFats +214.8%
Contains more WaterWater +25.6%
Contains more OtherOther +37.3%
~equal in Protein ~13.25g
~equal in Carbs ~71.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -78.9%
Contains more Mono. FatMonounsaturated Fat +554.1%
Contains more Poly. FatPolyunsaturated fat +53.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Groat
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Groat Opinion
Calories 357kcal 343kcal Wild rice raw
Protein 14.73g 13.25g Wild rice raw
Fats 1.08g 3.4g Groat
Net carbs 68.7g 61.5g Wild rice raw
Carbs 74.9g 71.5g Wild rice raw
Magnesium 177mg 231mg Groat
Calcium 21mg 18mg Wild rice raw
Potassium 427mg 460mg Groat
Iron 1.96mg 2.2mg Groat
Sugar 2.5g Groat
Fiber 6.2g 10g Groat
Copper 0.524mg 1.1mg Groat
Zinc 5.96mg 2.4mg Wild rice raw
Phosphorus 433mg 347mg Wild rice raw
Sodium 7mg 1mg Groat
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 1.329mg 1.3mg Wild rice raw
Selenium 2.8µg 8.3µg Groat
Vitamin B1 0.115mg 0.101mg Wild rice raw
Vitamin B2 0.262mg 0.425mg Groat
Vitamin B3 6.733mg 7.02mg Groat
Vitamin B5 1.074mg 1.233mg Groat
Vitamin B6 0.391mg 0.21mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 95µg 30µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.156g 0.741g Wild rice raw
Monounsaturated Fat 0.159g 1.04g Groat
Polyunsaturated fat 0.676g 1.039g Groat
Tryptophan 0.179mg 0.192mg Groat
Threonine 0.469mg 0.506mg Groat
Isoleucine 0.618mg 0.498mg Wild rice raw
Leucine 1.018mg 0.832mg Wild rice raw
Lysine 0.629mg 0.672mg Groat
Methionine 0.438mg 0.172mg Wild rice raw
Phenylalanine 0.721mg 0.52mg Wild rice raw
Valine 0.858mg 0.678mg Wild rice raw
Histidine 0.384mg 0.309mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
31%
Groat
Minerals Daily Need Coverage Score
96%
Wild rice raw
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 3)
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.