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  6. Groat vs. Oatmeal

Groat vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between groat and oatmeal

  • Groat has more copper, magnesium, phosphorus, fiber, manganese, vitamin B3, vitamin B5, zinc, and vitamin B2, while oatmeal has more iron.
  • Groat's daily need coverage for copper is 115% higher.
  • Oatmeal contains 9 times less magnesium than groat. Groat contains 231mg of magnesium, while oatmeal contains 26mg.
  • Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Buckwheat and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Groat vs Oatmeal 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.
Groat
Groat
8
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +788.5%
Contains more PotassiumPotassium +654.1%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +287.1%
Contains more PhosphorusPhosphorus +350.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +133%
Contains more SeleniumSelenium +66%
Contains more CalciumCalcium +344.4%
Contains more IronIron +170.9%

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.
Groat
Groat
3
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin B2Vitamin B2 +97.7%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B5Vitamin B5 +289%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +157.4%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Oatmeal DV% diff.
Copper 1.1mg 0.066mg 115%
Magnesium 231mg 26mg 49%
Iron 2.2mg 5.96mg 47%
Phosphorus 347mg 77mg 39%
Fiber 10g 1.7g 33%
Manganese 1.3mg 0.558mg 32%
Vitamin B3 7.02mg 3.025mg 25%
Protein 13.25g 2.37g 22%
Carbs 71.5g 11.67g 20%
Vitamin B5 1.233mg 0.317mg 18%
Zinc 2.4mg 0.62mg 16%
Vitamin B2 0.425mg 0.215mg 16%
Calories 343kcal 68kcal 14%
Vitamin A 0µg 130µg 14%
Vitamin B1 0.101mg 0.26mg 13%
Potassium 460mg 61mg 12%
Calcium 18mg 80mg 6%
Selenium 8.3µg 5µg 6%
Vitamin B6 0.21mg 0.29mg 6%
Starch 10.37g 4%
Folate 30µg 44µg 4%
Polyunsaturated fat 1.039g 0.426g 4%
Fats 3.4g 1.36g 3%
Sodium 1mg 49mg 2%
Saturated fat 0.741g 0.226g 2%
Monounsaturated fat 1.04g 0.391g 2%
Choline 4.7mg 1%
Protein per 100 calories 3.9g 3.5g N/A
Calories per 10 g protein 259kcal 287kcal N/A
Weight per 100 calories 29g 147g N/A
Unsaturated / Saturated Fat ratio 2.8 3.6 N/A
Net carbs 61.5g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.192mg 0.04mg 0%
Threonine 0.506mg 0.083mg 0%
Isoleucine 0.498mg 0.105mg 0%
Leucine 0.832mg 0.2mg 0%
Lysine 0.672mg 0.135mg 0%
Methionine 0.172mg 0.04mg 0%
Phenylalanine 0.52mg 0.13mg 0%
Valine 0.678mg 0.151mg 0%
Histidine 0.309mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +459.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +512.7%
Contains more OtherOther +268.4%
Contains more WaterWater +761.8%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +166%
Contains more Poly. FatPolyunsaturated fat +143.9%
Contains less Sat. FatSaturated fat -69.5%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.