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Groat vs. Flour — In-Depth Nutrition Comparison

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How are groat and flour different?

  • Groat is higher in copper, magnesium, phosphorus, fiber, manganese, and vitamin B5; however, flour is richer in vitamin B1, selenium, folate, and iron.
  • Daily need coverage for copper for groat is 106% higher.
  • Groat contains 11 times more magnesium than flour. While groat contains 231mg of magnesium, flour contains only 22mg.
  • Groat has a lower glycemic index (54) than flour (72).

Buckwheat and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Groat vs Flour 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" 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +329.9%
Contains more CopperCopper +663.9%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +221.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +90.6%
Contains more IronIron +110.9%
Contains more SeleniumSelenium +308.4%

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%
Flour
Flour
5
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% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B6Vitamin B6 +377.3%
Contains more Vitamin B1Vitamin B1 +677.2%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more FolateFolate +510%
~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 Flour DV% diff.
Copper 1.1mg 0.144mg 106%
Vitamin B1 0.101mg 0.785mg 57%
Magnesium 231mg 22mg 50%
Selenium 8.3µg 33.9µg 47%
Folate 30µg 183µg 38%
Phosphorus 347mg 108mg 34%
Iron 2.2mg 4.64mg 31%
Fiber 10g 2.7g 29%
Manganese 1.3mg 0.682mg 27%
Vitamin B5 1.233mg 0.438mg 16%
Zinc 2.4mg 0.7mg 15%
Vitamin B6 0.21mg 0.044mg 13%
Potassium 460mg 107mg 10%
Vitamin B3 7.02mg 5.904mg 7%
Protein 13.25g 10.33g 6%
Vitamin B2 0.425mg 0.494mg 5%
Fats 3.4g 0.98g 4%
Polyunsaturated fat 1.039g 0.413g 4%
Saturated fat 0.741g 0.155g 3%
Carbs 71.5g 76.31g 2%
Choline 10.4mg 2%
Monounsaturated fat 1.04g 0.087g 2%
Calories 343kcal 364kcal 1%
Protein per 100 calories 3.9g 2.8g N/A
Calories per 10 g protein 259kcal 352kcal N/A
Weight per 100 calories 29g 27g N/A
Unsaturated / Saturated Fat ratio 2.8 3.2 N/A
Net carbs 61.5g 73.61g N/A
Calcium 18mg 15mg 0%
Sugar 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.192mg 0.127mg 0%
Threonine 0.506mg 0.281mg 0%
Isoleucine 0.498mg 0.357mg 0%
Leucine 0.832mg 0.71mg 0%
Lysine 0.672mg 0.228mg 0%
Methionine 0.172mg 0.183mg 0%
Phenylalanine 0.52mg 0.52mg 0%
Valine 0.678mg 0.415mg 0%
Histidine 0.309mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +28.3%
Contains more FatsFats +246.9%
Contains more OtherOther +356.5%
Contains more WaterWater +22.3%
~equal in Carbs ~76.31g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1095.4%
Contains more Poly. FatPolyunsaturated fat +151.6%
Contains less Sat. FatSaturated fat -79.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.