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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
37%
31%
Minerals Daily Need Coverage Score
96%
109%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.585g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.