Groat vs. Mango — In-Depth Nutrition Comparison
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The main differences between groat and mango
- Groat is richer in copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, and iron, yet mango is richer in vitamin C and vitamin A.
- Daily need coverage for copper for groat is 110% higher.
- Groat contains 25 times more phosphorus than mango. Groat contains 347mg of phosphorus, while mango contains 14mg.
Food types used in this article are Buckwheat and Mangos, 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 | +2210% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +173.8% |
| Contains more IronIron | +1275% |
| Contains more CopperCopper | +891% |
| Contains more ZincZinc | +2566.7% |
| Contains more PhosphorusPhosphorus | +2378.6% |
| Contains more ManganeseManganese | +1963.5% |
| Contains more SeleniumSelenium | +1283.3% |
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 B1Vitamin B1 | +260.7% |
| Contains more Vitamin B2Vitamin B2 | +1018.4% |
| Contains more Vitamin B3Vitamin B3 | +949.3% |
| Contains more Vitamin B5Vitamin B5 | +525.9% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +43.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.111mg | 110% |
| Manganese | 1.3mg | 0.063mg | 54% |
| Magnesium | 231mg | 10mg | 53% |
| Phosphorus | 347mg | 14mg | 48% |
| Vitamin C | 0mg | 36.4mg | 40% |
| Vitamin B3 | 7.02mg | 0.669mg | 40% |
| Fiber | 10g | 1.6g | 34% |
| Vitamin B2 | 0.425mg | 0.038mg | 30% |
| Iron | 2.2mg | 0.16mg | 26% |
| Protein | 13.25g | 0.82g | 25% |
| Zinc | 2.4mg | 0.09mg | 21% |
| Vitamin B5 | 1.233mg | 0.197mg | 21% |
| Carbs | 71.5g | 14.98g | 19% |
| Calories | 343kcal | 60kcal | 14% |
| Selenium | 8.3µg | 0.6µg | 14% |
| Potassium | 460mg | 168mg | 9% |
| Vitamin B6 | 0.21mg | 0.119mg | 7% |
| Polyunsaturated fat | 1.039g | 0.071g | 6% |
| Vitamin B1 | 0.101mg | 0.028mg | 6% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin A | 0µg | 54µg | 6% |
| Fructose | 4.68g | 6% | |
| Fats | 3.4g | 0.38g | 5% |
| Vitamin K | 4.2µg | 4% | |
| Folate | 30µg | 43µg | 3% |
| Saturated fat | 0.741g | 0.092g | 3% |
| Monounsaturated fat | 1.04g | 0.14g | 2% |
| Calcium | 18mg | 11mg | 1% |
| Choline | 7.6mg | 1% | |
| Net carbs | 61.5g | 13.38g | N/A |
| Sugar | 13.66g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.192mg | 0.013mg | 0% |
| Threonine | 0.506mg | 0.031mg | 0% |
| Isoleucine | 0.498mg | 0.029mg | 0% |
| Leucine | 0.832mg | 0.05mg | 0% |
| Lysine | 0.672mg | 0.066mg | 0% |
| Methionine | 0.172mg | 0.008mg | 0% |
| Phenylalanine | 0.52mg | 0.027mg | 0% |
| Valine | 0.678mg | 0.042mg | 0% |
| Histidine | 0.309mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1515.9% |
| Contains more FatsFats | +794.7% |
| Contains more CarbsCarbs | +377.3% |
| Contains more OtherOther | +483.3% |
| Contains more WaterWater | +756% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +642.9% |
| Contains more Poly. FatPolyunsaturated fat | +1363.4% |
| Contains less Sat. FatSaturated fat | -87.6% |
