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  6. Tuna vs. Groat

Tuna vs. Groat — In-Depth Nutrition Comparison

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How are Tuna and Groat different?

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

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

Infographic

Tuna vs Groat 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.
Tuna
Tuna
2
:
8
Groat
Groat
Contains more Potassium +14.6%
Contains more Selenium +1203.6%
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%
Equal in Phosphorus - 347
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Potassium +14.6%
Contains more Selenium +1203.6%
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%
Equal in Phosphorus - 347

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.
Tuna
Tuna
8
:
3
Groat
Groat
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 +∞%
Contains more Vitamin B2 +210.2%
Contains more Vitamin B5 +269.2%
Contains more Folate +1400%
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%
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%
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 +∞%
Contains more Vitamin B2 +210.2%
Contains more Vitamin B5 +269.2%
Contains more Folate +1400%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Groat
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
92%
Tuna
33%
Groat
Minerals Daily Need Coverage Score
88%
Tuna
109%
Groat

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.