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  6. Groat vs. Spaghetti

Groat vs. Spaghetti — In-Depth Nutrition Comparison

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How are groat and spaghetti different?

  • Groat is higher in copper, magnesium, manganese, vitamin B3, phosphorus, fiber, vitamin B2, vitamin B5, and iron; however, spaghetti is richer in selenium.
  • Daily need coverage for copper for groat is 111% higher.
  • Groat contains 21 times more vitamin B2 than spaghetti. While groat contains 0.425mg of vitamin B2, spaghetti contains only 0.02mg.

Buckwheat and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Groat vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +1183.3%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +945.5%
Contains more IronIron +340%
Contains more CopperCopper +1000%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +498.3%
Contains more ManganeseManganese +303.7%
Contains more SeleniumSelenium +218.1%
~equal in Sodium ~1mg

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
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +2025%
Contains more Vitamin B3Vitamin B3 +1655%
Contains more Vitamin B5Vitamin B5 +1000.9%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more FolateFolate +328.6%
~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 Spaghetti DV% diff.
Copper 1.1mg 0.1mg 111%
Magnesium 231mg 18mg 51%
Manganese 1.3mg 0.322mg 43%
Phosphorus 347mg 58mg 41%
Vitamin B3 7.02mg 0.4mg 41%
Fiber 10g 1.8g 33%
Selenium 8.3µg 26.4µg 33%
Vitamin B2 0.425mg 0.02mg 31%
Vitamin B5 1.233mg 0.112mg 22%
Iron 2.2mg 0.5mg 21%
Zinc 2.4mg 0.51mg 17%
Protein 13.25g 5.8g 15%
Carbs 71.5g 30.86g 14%
Potassium 460mg 44mg 12%
Vitamin B6 0.21mg 0.049mg 12%
Starch 26.01g 11%
Calories 343kcal 158kcal 9%
Vitamin B1 0.101mg 0.02mg 7%
Folate 30µg 7µg 6%
Polyunsaturated fat 1.039g 0.326g 5%
Fats 3.4g 0.93g 4%
Saturated fat 0.741g 0.176g 3%
Monounsaturated fat 1.04g 0.131g 2%
Calcium 18mg 7mg 1%
Choline 6.4mg 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 63g N/A
Unsaturated / Saturated Fat ratio 2.8 2.6 N/A
Net carbs 61.5g 29.06g N/A
Sugar 0.56g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.192mg 0.083mg 0%
Threonine 0.506mg 0.206mg 0%
Isoleucine 0.498mg 0.228mg 0%
Leucine 0.832mg 0.44mg 0%
Lysine 0.672mg 0.133mg 0%
Methionine 0.172mg 0.065mg 0%
Phenylalanine 0.52mg 0.297mg 0%
Valine 0.678mg 0.262mg 0%
Histidine 0.309mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +128.4%
Contains more FatsFats +265.6%
Contains more CarbsCarbs +131.7%
Contains more OtherOther +650%
Contains more WaterWater +537.2%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +693.9%
Contains more Poly. FatPolyunsaturated fat +218.7%
Contains less Sat. FatSaturated fat -76.2%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.