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Groat vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on the differences between groat and caesar salad

  • Groat is higher in copper, magnesium, manganese, fiber, and vitamin B3, yet caesar salad is higher in selenium, vitamin B1, and calcium.
  • Groat covers your daily copper needs 108% more than caesar salad.
  • Groat contains 8 times more magnesium than caesar salad. While groat contains 231mg of magnesium, caesar salad contains only 28mg.
  • The amount of saturated fat in groat is lower.

Food varieties used in this article are Buckwheat and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Groat vs Caesar salad 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
7
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +725%
Contains more PotassiumPotassium +170.6%
Contains more CopperCopper +773%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +50.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +305%
Contains more CalciumCalcium +1194.4%
Contains more SeleniumSelenium +278.3%
~equal in Iron ~2.34mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +116.9%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Caesar salad DV% diff.
Copper 1.1mg 0.126mg 108%
Magnesium 231mg 28mg 48%
Manganese 1.3mg 0.321mg 43%
Selenium 8.3µg 31.4µg 42%
Fiber 10g 1.7g 33%
Vitamin B3 7.02mg 3.237mg 24%
Vitamin B1 0.101mg 0.377mg 23%
Calcium 18mg 233mg 22%
Sodium 1mg 454mg 20%
Vitamin B12 0µg 0.4µg 17%
Phosphorus 347mg 231mg 17%
Saturated fat 0.741g 4.206g 16%
Vitamin B5 1.233mg 0.447mg 16%
Vitamin B6 0.21mg 16%
Carbs 71.5g 31.5g 13%
Starch 25.29g 10%
Vitamin B2 0.425mg 0.297mg 10%
Vitamin A 0µg 78µg 9%
Potassium 460mg 170mg 9%
Fats 3.4g 9.54g 9%
Folate 30µg 8%
Cholesterol 0mg 24mg 8%
Zinc 2.4mg 1.61mg 7%
Vitamin K 5.9µg 5%
Calories 343kcal 265kcal 4%
Vitamin E 0.61mg 4%
Polyunsaturated fat 1.039g 1.461g 3%
Monounsaturated fat 1.04g 2.38g 3%
Iron 2.2mg 2.34mg 2%
Fructose 1.13g 1%
Protein 13.25g 13.39g 0%
Net carbs 61.5g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.192mg 0.15mg 0%
Threonine 0.506mg 0.393mg 0%
Isoleucine 0.498mg 0.547mg 0%
Leucine 0.832mg 1.137mg 0%
Lysine 0.672mg 0.523mg 0%
Methionine 0.172mg 0.3mg 0%
Phenylalanine 0.52mg 0.717mg 0%
Valine 0.678mg 0.7mg 0%
Histidine 0.309mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more CarbsCarbs +127%
Contains more FatsFats +180.6%
Contains more WaterWater +345%
~equal in Protein ~13.39g
~equal in Other ~2.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +128.8%
Contains more Poly. FatPolyunsaturated fat +40.6%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.