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  6. Groat vs. Tuna

Groat vs. Tuna — In-Depth Nutrition Comparison

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How are Groat and Tuna different?

  • Groat is higher in Copper, Manganese, Magnesium, Fiber, Vitamin B2, and Vitamin B5, however, Tuna is richer in Selenium, Vitamin B12, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Selenium from Tuna is 182% higher.

Buckwheat and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Groat vs Tuna 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
8
:
2
Tuna
Tuna
Contains more Calcium +350%
Contains more Iron +139.1%
Contains more Magnesium +450%
Contains less Sodium -98.1%
Contains more Zinc +433.3%
Contains more Copper +2458.1%
Contains more Manganese +9900%
Contains more Potassium +14.6%
Contains more Selenium +1203.6%
Equal in Phosphorus - 333
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +350%
Contains more Iron +139.1%
Contains more Magnesium +450%
Contains less Sodium -98.1%
Contains more Zinc +433.3%
Contains more Copper +2458.1%
Contains more Manganese +9900%
Contains more Potassium +14.6%
Contains more Selenium +1203.6%
Equal in Phosphorus - 333

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
3
:
8
Tuna
Tuna
Contains more Vitamin B2 +210.2%
Contains more Vitamin B5 +269.2%
Contains more Folate +1400%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +214.4%
Contains more Vitamin B6 +394.3%
Contains more Vitamin B12 +∞%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B2 +210.2%
Contains more Vitamin B5 +269.2%
Contains more Folate +1400%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +214.4%
Contains more Vitamin B6 +394.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Tuna
Tuna
Contains more Fats +476.3%
Contains more Carbs +∞%
Contains more Other +64.1%
Contains more Protein +120%
Contains more Water +607.5%
Groat
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +476.3%
Contains more Carbs +∞%
Contains more Other +64.1%
Contains more Protein +120%
Contains more Water +607.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +653.6%
Contains more Polyunsaturated fat +493.7%
Contains less Saturated Fat -72.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +653.6%
Contains more Polyunsaturated fat +493.7%
Contains less Saturated Fat -72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Tuna Opinion
Net carbs 61.5g 0g Groat
Protein 13.25g 29.15g Tuna
Fats 3.4g 0.59g Groat
Carbs 71.5g 0g Groat
Calories 343kcal 130kcal Groat
Fiber 10g 0g Groat
Calcium 18mg 4mg Groat
Iron 2.2mg 0.92mg Groat
Magnesium 231mg 42mg Groat
Phosphorus 347mg 333mg Groat
Potassium 460mg 527mg Tuna
Sodium 1mg 54mg Groat
Zinc 2.4mg 0.45mg Groat
Copper 1.1mg 0.043mg Groat
Manganese 1.3mg 0.013mg Groat
Selenium 8.3µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.101mg 0.134mg Tuna
Vitamin B2 0.425mg 0.137mg Groat
Vitamin B3 7.02mg 22.07mg Tuna
Vitamin B5 1.233mg 0.334mg Groat
Vitamin B6 0.21mg 1.038mg Tuna
Folate 30µg 2µg Groat
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.192mg 0.313mg Tuna
Threonine 0.506mg 1.224mg Tuna
Isoleucine 0.498mg 1.287mg Tuna
Leucine 0.832mg 2.27mg Tuna
Lysine 0.672mg 2.565mg Tuna
Methionine 0.172mg 0.827mg Tuna
Phenylalanine 0.52mg 1.091mg Tuna
Valine 0.678mg 1.438mg Tuna
Histidine 0.309mg 0.822mg Tuna
Cholesterol 0mg 47mg Groat
Trans Fat 0.02g Groat
Saturated Fat 0.741g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 1.04g 0.138g Groat
Polyunsaturated fat 1.039g 0.175g Groat
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
33%
Groat
92%
Tuna
Minerals Daily Need Coverage Score
109%
Groat
88%
Tuna

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.536g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 54)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.6)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
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 - 53mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.