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Groat vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between groat and rice

  • Rice has less copper, magnesium, phosphorus, fiber, manganese, vitamin B3, vitamin B2, zinc, vitamin B5, and iron than groat.
  • Groat covers your daily need for copper, 115% more than rice.
  • Groat has 33 times more vitamin B2 than rice. While groat has 0.425mg of vitamin B2, rice has only 0.013mg.

These are the specific foods used in this comparison Buckwheat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Groat vs Rice 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%
Rice
Rice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1825%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +1214.3%
Contains more IronIron +83.3%
Contains more CopperCopper +1494.2%
Contains more ZincZinc +389.8%
Contains more PhosphorusPhosphorus +707%
Contains more ManganeseManganese +175.4%
~equal in Sodium ~1mg
~equal in Selenium ~7.5µg

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
4
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%
Rice
Rice
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +3169.2%
Contains more Vitamin B3Vitamin B3 +375.6%
Contains more Vitamin B5Vitamin B5 +216.2%
Contains more Vitamin B6Vitamin B6 +125.8%
Contains more Vitamin B1Vitamin B1 +61.4%
Contains more FolateFolate +93.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Groat Rice DV% diff.
Copper 1.1mg 0.069mg 115%
Magnesium 231mg 12mg 52%
Phosphorus 347mg 43mg 43%
Fiber 10g 0.4g 38%
Manganese 1.3mg 0.472mg 36%
Vitamin B3 7.02mg 1.476mg 35%
Vitamin B2 0.425mg 0.013mg 32%
Protein 13.25g 2.69g 21%
Zinc 2.4mg 0.49mg 17%
Vitamin B5 1.233mg 0.39mg 17%
Carbs 71.5g 28.17g 14%
Potassium 460mg 35mg 13%
Iron 2.2mg 1.2mg 13%
Calories 343kcal 130kcal 11%
Vitamin B6 0.21mg 0.093mg 9%
Folate 30µg 58µg 7%
Polyunsaturated fat 1.039g 0.076g 6%
Fats 3.4g 0.28g 5%
Vitamin B1 0.101mg 0.163mg 5%
Saturated fat 0.741g 0.077g 3%
Monounsaturated fat 1.04g 0.088g 2%
Calcium 18mg 10mg 1%
Selenium 8.3µg 7.5µg 1%
Protein per 100 calories 3.9g 2.1g N/A
Calories per 10 g protein 259kcal 483kcal N/A
Weight per 100 calories 29g 77g N/A
Unsaturated / Saturated Fat ratio 2.8 2.1 N/A
Net carbs 61.5g 27.77g N/A
Sugar 0.05g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.192mg 0.031mg 0%
Threonine 0.506mg 0.096mg 0%
Isoleucine 0.498mg 0.116mg 0%
Leucine 0.832mg 0.222mg 0%
Lysine 0.672mg 0.097mg 0%
Methionine 0.172mg 0.063mg 0%
Phenylalanine 0.52mg 0.144mg 0%
Valine 0.678mg 0.164mg 0%
Histidine 0.309mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +392.6%
Contains more FatsFats +1114.3%
Contains more CarbsCarbs +153.8%
Contains more OtherOther +400%
Contains more WaterWater +601.9%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1081.8%
Contains more Poly. FatPolyunsaturated fat +1267.1%
Contains less Sat. FatSaturated fat -89.6%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.