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Groat vs. Lobster Raw — In-Depth Nutrition Comparison

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A recap on differences between Groat and Lobster Raw

  • Groat is higher in Manganese, Magnesium, Fiber, Vitamin B3, Vitamin B2, and Phosphorus, yet Lobster Raw is higher in Selenium, Vitamin B12, and Copper.
  • Lobster Raw covers your daily Selenium needs 101% more than Groat.

Food varieties used in this article are Buckwheat and Crustaceans, lobster, northern, raw.

Infographic

Groat vs Lobster Raw 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
6
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +507.9%
Contains more PotassiumPotassium +130%
Contains more IronIron +746.2%
Contains more PhosphorusPhosphorus +115.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2221.4%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +22.6%
Contains more ZincZinc +47.1%
Contains more SeleniumSelenium +666.3%

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.
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% 0.24% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +2935.7%
Contains more Vitamin B3Vitamin B3 +341.2%
Contains more Vitamin B6Vitamin B6 +101.9%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +353.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18%
Contains more ProteinProtein +24.7%
Contains more WaterWater +730.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 32% 42%
Saturated Fat: Sat. Fat 0.181 g
Monounsaturated Fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated Fat +372.7%
Contains more Poly. FatPolyunsaturated fat +251%
Contains less Sat. FatSaturated Fat -75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Lobster Raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Lobster Raw Opinion
Calories 343kcal 77kcal Groat
Protein 13.25g 16.52g Lobster Raw
Fats 3.4g 0.75g Groat
Net carbs 61.5g 0g Groat
Carbs 71.5g 0g Groat
Cholesterol 0mg 127mg Groat
Vitamin D 0IU 1IU Lobster Raw
Magnesium 231mg 38mg Groat
Calcium 18mg 84mg Lobster Raw
Potassium 460mg 200mg Groat
Iron 2.2mg 0.26mg Groat
Fiber 10g 0g Groat
Copper 1.1mg 1.349mg Lobster Raw
Zinc 2.4mg 3.53mg Lobster Raw
Phosphorus 347mg 161mg Groat
Sodium 1mg 423mg Groat
Vitamin A 0IU 4IU Lobster Raw
Vitamin A 0µg 1µg Lobster Raw
Vitamin E 0.87mg Lobster Raw
Manganese 1.3mg 0.056mg Groat
Selenium 8.3µg 63.6µg Lobster Raw
Vitamin B1 0.101mg 0.02mg Groat
Vitamin B2 0.425mg 0.014mg Groat
Vitamin B3 7.02mg 1.591mg Groat
Vitamin B5 1.233mg 1.449mg Lobster Raw
Vitamin B6 0.21mg 0.104mg Groat
Vitamin B12 0µg 1.25µg Lobster Raw
Folate 30µg 10µg Groat
Trans Fat 0.011g Groat
Choline 70.3mg Lobster Raw
Saturated Fat 0.741g 0.181g Lobster Raw
Monounsaturated Fat 1.04g 0.22g Groat
Polyunsaturated fat 1.039g 0.296g Groat
Tryptophan 0.192mg 0.215mg Lobster Raw
Threonine 0.506mg 0.654mg Lobster Raw
Isoleucine 0.498mg 0.723mg Lobster Raw
Leucine 0.832mg 1.197mg Lobster Raw
Lysine 0.672mg 1.24mg Lobster Raw
Methionine 0.172mg 0.413mg Lobster Raw
Phenylalanine 0.52mg 0.68mg Lobster Raw
Valine 0.678mg 0.741mg Lobster Raw
Histidine 0.309mg 0.413mg Lobster Raw
Omega-3 - EPA 0g 0.102g Lobster Raw
Omega-3 - DHA 0g 0.068g Lobster Raw
Omega-3 - DPA 0g 0.006g Lobster Raw
Omega-6 - Eicosadienoic acid 0.006g Lobster Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Lobster Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
28%
Lobster Raw
Minerals Daily Need Coverage Score
109%
Groat
110%
Lobster Raw

Comparison summary

Which food is lower in Saturated Fat?
Lobster Raw
Lobster Raw is lower in Saturated Fat (difference - 0.56g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 127mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 422mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.