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  6. Groat vs. Buckwheat

Groat vs. Buckwheat — In-Depth Nutrition Comparison

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How are groat and buckwheat different?

  • Groat is higher than buckwheat in copper, magnesium, phosphorus, manganese, vitamin B3, vitamin B2, fiber, protein, iron, and vitamin B5.
  • Groat covers your daily need for copper 106% more than buckwheat.
  • Groat contains 11 times more vitamin B2 than buckwheat. Groat contains 0.425mg of vitamin B2, while buckwheat contains 0.039mg.

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

Infographic

Groat vs Buckwheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Groat
Groat
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +352.9%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +422.7%
Contains more IronIron +175%
Contains more CopperCopper +653.4%
Contains more ZincZinc +293.4%
Contains more PhosphorusPhosphorus +395.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +277.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Groat
Groat
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +989.7%
Contains more Vitamin B3Vitamin B3 +646.8%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Buckwheat DV% diff.
Copper 1.1mg 0.146mg 106%
Magnesium 231mg 51mg 43%
Phosphorus 347mg 70mg 40%
Manganese 1.3mg 0.403mg 39%
Vitamin B3 7.02mg 0.94mg 38%
Vitamin B2 0.425mg 0.039mg 30%
Fiber 10g 2.7g 29%
Protein 13.25g 3.38g 20%
Iron 2.2mg 0.8mg 18%
Carbs 71.5g 19.94g 17%
Vitamin B5 1.233mg 0.359mg 17%
Zinc 2.4mg 0.61mg 16%
Calories 343kcal 92kcal 13%
Potassium 460mg 88mg 11%
Selenium 8.3µg 2.2µg 11%
Vitamin B6 0.21mg 0.077mg 10%
Polyunsaturated fat 1.039g 0.188g 6%
Vitamin B1 0.101mg 0.04mg 5%
Fats 3.4g 0.62g 4%
Folate 30µg 14µg 4%
Choline 20.1mg 4%
Saturated fat 0.741g 0.134g 3%
Vitamin K 1.9µg 2%
Monounsaturated fat 1.04g 0.188g 2%
Calcium 18mg 7mg 1%
Vitamin E 0.09mg 1%
Protein per 100 calories 3.9g 3.7g N/A
Calories per 10 g protein 259kcal 272kcal N/A
Weight per 100 calories 29g 109g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Net carbs 61.5g 17.24g N/A
Sugar 0.9g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.192mg 0.049mg 0%
Threonine 0.506mg 0.129mg 0%
Isoleucine 0.498mg 0.127mg 0%
Leucine 0.832mg 0.212mg 0%
Lysine 0.672mg 0.172mg 0%
Methionine 0.172mg 0.044mg 0%
Phenylalanine 0.52mg 0.133mg 0%
Valine 0.678mg 0.173mg 0%
Histidine 0.309mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +292%
Contains more FatsFats +448.4%
Contains more CarbsCarbs +258.6%
Contains more WaterWater +675.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +453.2%
Contains more Poly. FatPolyunsaturated fat +452.7%
Contains less Sat. FatSaturated fat -81.9%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Buckwheat - 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.