Groat vs. Asparagus — In-Depth Nutrition Comparison
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How are groat and asparagus different?
- Groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc; however, asparagus is richer in vitamin A.
- Daily need coverage for copper for groat is 101% higher.
- Groat contains 17 times more magnesium than asparagus. While groat contains 231mg of magnesium, asparagus contains only 14mg.
- Asparagus has a lower glycemic index (32) than groat (54).
Buckwheat and Asparagus, raw are the varieties used in this article.
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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 | +1550% |
| Contains more PotassiumPotassium | +127.7% |
| Contains more CopperCopper | +482% |
| Contains more ZincZinc | +344.4% |
| Contains more PhosphorusPhosphorus | +567.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +722.8% |
| Contains more SeleniumSelenium | +260.9% |
| Contains more CalciumCalcium | +33.3% |
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 B2Vitamin B2 | +201.4% |
| Contains more Vitamin B3Vitamin B3 | +617.8% |
| Contains more Vitamin B5Vitamin B5 | +350% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.6% |
| Contains more FolateFolate | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.189mg | 101% |
| Magnesium | 231mg | 14mg | 52% |
| Manganese | 1.3mg | 0.158mg | 50% |
| Phosphorus | 347mg | 52mg | 42% |
| Vitamin B3 | 7.02mg | 0.978mg | 38% |
| Vitamin K | 41.6µg | 35% | |
| Fiber | 10g | 2.1g | 32% |
| Carbs | 71.5g | 3.88g | 23% |
| Protein | 13.25g | 2.2g | 22% |
| Vitamin B2 | 0.425mg | 0.141mg | 22% |
| Vitamin B5 | 1.233mg | 0.274mg | 19% |
| Zinc | 2.4mg | 0.54mg | 17% |
| Calories | 343kcal | 20kcal | 16% |
| Selenium | 8.3µg | 2.3µg | 11% |
| Vitamin B6 | 0.21mg | 0.091mg | 9% |
| Potassium | 460mg | 202mg | 8% |
| Vitamin E | 1.13mg | 8% | |
| Polyunsaturated fat | 1.039g | 0.05g | 7% |
| Folate | 30µg | 52µg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Fats | 3.4g | 0.12g | 5% |
| Vitamin B1 | 0.101mg | 0.143mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Choline | 16mg | 3% | |
| Monounsaturated fat | 1.04g | 0g | 3% |
| Saturated fat | 0.741g | 0.04g | 3% |
| Fructose | 1g | 1% | |
| Calcium | 18mg | 24mg | 1% |
| Iron | 2.2mg | 2.14mg | 1% |
| Net carbs | 61.5g | 1.78g | N/A |
| Sugar | 1.88g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.192mg | 0.027mg | 0% |
| Threonine | 0.506mg | 0.084mg | 0% |
| Isoleucine | 0.498mg | 0.075mg | 0% |
| Leucine | 0.832mg | 0.128mg | 0% |
| Lysine | 0.672mg | 0.104mg | 0% |
| Methionine | 0.172mg | 0.031mg | 0% |
| Phenylalanine | 0.52mg | 0.075mg | 0% |
| Valine | 0.678mg | 0.115mg | 0% |
| Histidine | 0.309mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +502.3% |
| Contains more FatsFats | +2733.3% |
| Contains more CarbsCarbs | +1742.8% |
| Contains more OtherOther | +262.1% |
| Contains more WaterWater | +856.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +1978% |
| Contains less Sat. FatSaturated fat | -94.6% |
