Groat vs. Cassava — In-Depth Nutrition Comparison
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Important differences between groat and cassava
- Groat has more copper, magnesium, phosphorus, manganese, vitamin B3, fiber, vitamin B2, iron, and vitamin B5; however, cassava has more vitamin C.
- Groat's daily need coverage for copper is 111% more.
- Groat has 13 times more phosphorus than cassava. Groat has 347mg of phosphorus, while cassava has 27mg.
- Cassava has a higher glycemic index than groat.
The food varieties used in the comparison are Buckwheat and Cassava, raw.
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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.
| Contains more MagnesiumMagnesium | +1000% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +69.7% |
| Contains more IronIron | +714.8% |
| Contains more CopperCopper | +1000% |
| Contains more ZincZinc | +605.9% |
| Contains more PhosphorusPhosphorus | +1185.2% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +238.5% |
| Contains more SeleniumSelenium | +1085.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B2Vitamin B2 | +785.4% |
| Contains more Vitamin B3Vitamin B3 | +722% |
| Contains more Vitamin B5Vitamin B5 | +1052.3% |
| Contains more Vitamin B6Vitamin B6 | +138.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.1mg | 111% |
| Magnesium | 231mg | 21mg | 50% |
| Phosphorus | 347mg | 27mg | 46% |
| Manganese | 1.3mg | 0.384mg | 40% |
| Vitamin B3 | 7.02mg | 0.854mg | 39% |
| Fiber | 10g | 1.8g | 33% |
| Vitamin B2 | 0.425mg | 0.048mg | 29% |
| Iron | 2.2mg | 0.27mg | 24% |
| Protein | 13.25g | 1.36g | 24% |
| Vitamin B5 | 1.233mg | 0.107mg | 23% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Zinc | 2.4mg | 0.34mg | 19% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Carbs | 71.5g | 38.06g | 11% |
| Vitamin B6 | 0.21mg | 0.088mg | 9% |
| Calories | 343kcal | 160kcal | 9% |
| Polyunsaturated fat | 1.039g | 0.048g | 7% |
| Potassium | 460mg | 271mg | 6% |
| Fats | 3.4g | 0.28g | 5% |
| Choline | 23.7mg | 4% | |
| Saturated fat | 0.741g | 0.074g | 3% |
| Monounsaturated fat | 1.04g | 0.075g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Folate | 30µg | 27µg | 1% |
| Vitamin B1 | 0.101mg | 0.087mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Sodium | 1mg | 14mg | 1% |
| Net carbs | 61.5g | 36.26g | N/A |
| Calcium | 18mg | 16mg | 0% |
| Sugar | 1.7g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.192mg | 0.019mg | 0% |
| Threonine | 0.506mg | 0.028mg | 0% |
| Isoleucine | 0.498mg | 0.027mg | 0% |
| Leucine | 0.832mg | 0.039mg | 0% |
| Lysine | 0.672mg | 0.044mg | 0% |
| Methionine | 0.172mg | 0.011mg | 0% |
| Phenylalanine | 0.52mg | 0.026mg | 0% |
| Valine | 0.678mg | 0.035mg | 0% |
| Histidine | 0.309mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +874.3% |
| Contains more FatsFats | +1114.3% |
| Contains more CarbsCarbs | +87.9% |
| Contains more OtherOther | +238.7% |
| Contains more WaterWater | +512.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1286.7% |
| Contains more Poly. FatPolyunsaturated fat | +2064.6% |
| Contains less Sat. FatSaturated fat | -90% |
