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Groat vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the main differences between Groat and Tuna Bluefin?

  • Groat is richer in Copper, Manganese, Fiber, and Magnesium, while Tuna Bluefin is higher in Vitamin B12, Vitamin A, Selenium, Vitamin B6, and Vitamin B3.
  • Tuna Bluefin's daily need coverage for Vitamin B12 is 453% higher.

We used Buckwheat and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Groat vs Tuna Bluefin 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
8
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +260.9%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +42.4%
Contains more IronIron +67.9%
Contains more CopperCopper +900%
Contains more ZincZinc +211.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +6400%
Contains more SeleniumSelenium +463.9%
~equal in Phosphorus ~326mg

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
2
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% 151% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +175.2%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
1
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +125.7%
Contains more FatsFats +84.7%
Contains more WaterWater +506.1%
Contains more OtherOther +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
29% 37% 33%
Saturated Fat: Sat. Fat 1.612 g
Monounsaturated Fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated Fat -54%
Contains more Mono. FatMonounsaturated Fat +97.4%
Contains more Poly. FatPolyunsaturated fat +77.5%

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 Bluefin
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Tuna Bluefin Opinion
Calories 343kcal 184kcal Groat
Protein 13.25g 29.91g Tuna Bluefin
Fats 3.4g 6.28g Tuna Bluefin
Net carbs 61.5g 0g Groat
Carbs 71.5g 0g Groat
Cholesterol 0mg 49mg Groat
Magnesium 231mg 64mg Groat
Calcium 18mg 10mg Groat
Potassium 460mg 323mg Groat
Iron 2.2mg 1.31mg Groat
Fiber 10g 0g Groat
Copper 1.1mg 0.11mg Groat
Zinc 2.4mg 0.77mg Groat
Phosphorus 347mg 326mg Groat
Sodium 1mg 50mg Groat
Vitamin A 0IU 2520IU Tuna Bluefin
Vitamin A 0µg 757µg Tuna Bluefin
Manganese 1.3mg 0.02mg Groat
Selenium 8.3µg 46.8µg Tuna Bluefin
Vitamin B1 0.101mg 0.278mg Tuna Bluefin
Vitamin B2 0.425mg 0.306mg Groat
Vitamin B3 7.02mg 10.54mg Tuna Bluefin
Vitamin B5 1.233mg 1.37mg Tuna Bluefin
Vitamin B6 0.21mg 0.525mg Tuna Bluefin
Vitamin B12 0µg 10.88µg Tuna Bluefin
Folate 30µg 2µg Groat
Saturated Fat 0.741g 1.612g Groat
Monounsaturated Fat 1.04g 2.053g Tuna Bluefin
Polyunsaturated fat 1.039g 1.844g Tuna Bluefin
Tryptophan 0.192mg 0.335mg Tuna Bluefin
Threonine 0.506mg 1.311mg Tuna Bluefin
Isoleucine 0.498mg 1.378mg Tuna Bluefin
Leucine 0.832mg 2.431mg Tuna Bluefin
Lysine 0.672mg 2.747mg Tuna Bluefin
Methionine 0.172mg 0.885mg Tuna Bluefin
Phenylalanine 0.52mg 1.168mg Tuna Bluefin
Valine 0.678mg 1.541mg Tuna Bluefin
Histidine 0.309mg 0.88mg Tuna Bluefin
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - DPA 0g 0.16g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Tuna Bluefin
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
158%
Tuna Bluefin
Minerals Daily Need Coverage Score
109%
Groat
59%
Tuna Bluefin

Comparison summary

Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.871g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $4.4)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.