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Wild rice vs Groat - In-Depth Nutrition Comparison

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How are Wild rice and Groat different?

  • Wild rice is higher than Groat in Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Folate, Vitamin B2, and Iron.
  • Wild rice covers your daily need of Phosphorus 52% more than Groat.
  • Wild rice contains 10 times more Zinc than Groat. Wild rice contains 5.96mg of Zinc, while Groat contains 0.61mg.

Wild rice, raw and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Wild rice vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +145%
Contains more Calcium +200%
Contains more Potassium +385.2%
Contains more Magnesium +247.1%
Contains more Copper +258.9%
Contains more Zinc +877%
Contains more Phosphorus +518.6%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +145%
Contains more Calcium +200%
Contains more Potassium +385.2%
Contains more Magnesium +247.1%
Contains more Copper +258.9%
Contains more Zinc +877%
Contains more Phosphorus +518.6%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +571.8%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +407.8%
Contains more Folate +578.6%
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +571.8%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +407.8%
Contains more Folate +578.6%
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
8
Groat
Mineral Summary Score
96
Wild rice
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
20%
Groat
Carbohydrates
75%
Wild rice
20%
Groat
Fats
5%
Wild rice
3%
Groat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Groat
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Groat Opinion
Calories 357 92 Wild rice
Protein 14.73 3.38 Wild rice
Fats 1.08 0.62 Wild rice
Vitamin C 0 0
Carbs 74.9 19.94 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.8 Wild rice
Calcium 21 7 Wild rice
Potassium 427 88 Wild rice
Magnesium 177 51 Wild rice
Sugar 2.5 0.9 Groat
Fiber 6.2 2.7 Wild rice
Copper 0.524 0.146 Wild rice
Zinc 5.96 0.61 Wild rice
Starch
Phosphorus 433 70 Wild rice
Sodium 7 4 Groat
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.09 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.04 Wild rice
Vitamin B2 0.262 0.039 Wild rice
Vitamin B3 6.733 0.94 Wild rice
Vitamin B5 1.074 0.359 Wild rice
Vitamin B6 0.391 0.077 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folate 95 14 Wild rice
Trans Fat
Saturated Fat 0.156 0.134 Groat
Monounsaturated Fat 0.159 0.188 Groat
Polyunsaturated fat 0.676 0.188 Wild rice
Tryptophan 0.179 0.049 Wild rice
Threonine 0.469 0.129 Wild rice
Isoleucine 0.618 0.127 Wild rice
Leucine 1.018 0.212 Wild rice
Lysine 0.629 0.172 Wild rice
Methionine 0.438 0.044 Wild rice
Phenylalanine 0.721 0.133 Wild rice
Valine 0.858 0.173 Wild rice
Histidine 0.384 0.079 Wild rice
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.