Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Groat

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

Compare

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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Wild rice raw Groat DV% diff.
Copper 0.524mg 1.1mg 64%
Zinc 5.96mg 2.4mg 32%
Folate 95µg 30µg 16%
Fiber 6.2g 10g 15%
Vitamin B6 0.391mg 0.21mg 14%
Vitamin B2 0.262mg 0.425mg 13%
Magnesium 177mg 231mg 13%
Phosphorus 433mg 347mg 12%
Selenium 2.8µg 8.3µg 10%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Fats 1.08g 3.4g 4%
Saturated fat 0.156g 0.741g 3%
Iron 1.96mg 2.2mg 3%
Vitamin B5 1.074mg 1.233mg 3%
Protein 14.73g 13.25g 3%
Vitamin B3 6.733mg 7.02mg 2%
Monounsaturated fat 0.159g 1.04g 2%
Polyunsaturated fat 0.676g 1.039g 2%
Vitamin K 1.9µg 2%
Calories 357kcal 343kcal 1%
Vitamin B1 0.115mg 0.101mg 1%
Manganese 1.329mg 1.3mg 1%
Potassium 427mg 460mg 1%
Carbs 74.9g 71.5g 1%
Net carbs 68.7g 61.5g N/A
Calcium 21mg 18mg 0%
Sugar 2.5g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.192mg 0%
Threonine 0.469mg 0.506mg 0%
Isoleucine 0.618mg 0.498mg 0%
Leucine 1.018mg 0.832mg 0%
Lysine 0.629mg 0.672mg 0%
Methionine 0.438mg 0.172mg 0%
Phenylalanine 0.721mg 0.52mg 0%
Valine 0.858mg 0.678mg 0%
Histidine 0.384mg 0.309mg 0%

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%

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.