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Seed vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Seed and Tuna?

  • Seed is higher in Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, and Calcium, yet Tuna is higher in Vitamin B12, Selenium, and Vitamin B3.
  • Seed's daily need coverage for Fiber is 138% more.
  • Seed has 209 times more Manganese than Tuna. While Seed has 2.723mg of Manganese, Tuna has only 0.013mg.

We used Seeds, chia seeds, dried and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Seed 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.
Seed
Seed
8
:
2
Tuna
Tuna
Contains more Calcium +15675%
Contains more Iron +739.1%
Contains more Magnesium +697.6%
Contains more Phosphorus +158.3%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +2048.8%
Contains more Manganese +20846.2%
Contains more Potassium +29.5%
Contains more Selenium +96%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +15675%
Contains more Iron +739.1%
Contains more Magnesium +697.6%
Contains more Phosphorus +158.3%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +2048.8%
Contains more Manganese +20846.2%
Contains more Potassium +29.5%
Contains more Selenium +96%

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.
Seed
Seed
5
:
7
Tuna
Tuna
Contains more Vitamin E +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +362.7%
Contains more Vitamin B2 +24.1%
Contains more Folate +2350%
Contains more Vitamin A +20.4%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B12 +∞%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 E +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +362.7%
Contains more Vitamin B2 +24.1%
Contains more Folate +2350%
Contains more Vitamin A +20.4%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Tuna
Tuna
Contains more Fats +5110.2%
Contains more Carbs +∞%
Contains more Other +275%
Contains more Protein +76.2%
Contains more Water +1089.3%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +5110.2%
Contains more Carbs +∞%
Contains more Other +275%
Contains more Protein +76.2%
Contains more Water +1089.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +13422.9%
Contains less Saturated Fat -93.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +13422.9%
Contains less Saturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Tuna Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 29.15g Tuna
Fats 30.74g 0.59g Seed
Carbs 42.12g 0g Seed
Calories 486kcal 130kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 4mg Seed
Iron 7.72mg 0.92mg Seed
Magnesium 335mg 42mg Seed
Phosphorus 860mg 333mg Seed
Potassium 407mg 527mg Tuna
Sodium 16mg 54mg Seed
Zinc 4.58mg 0.45mg Seed
Copper 0.924mg 0.043mg Seed
Manganese 2.723mg 0.013mg Seed
Selenium 55.2µg 108.2µg Tuna
Vitamin A 54IU 65IU Tuna
Vitamin A RAE 22µg Tuna
Vitamin E 0.5mg 0.29mg Seed
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.134mg Seed
Vitamin B2 0.17mg 0.137mg Seed
Vitamin B3 8.83mg 22.07mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 1.038mg Tuna
Folate 49µg 2µg Seed
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.436mg 0.313mg Seed
Threonine 0.709mg 1.224mg Tuna
Isoleucine 0.801mg 1.287mg Tuna
Leucine 1.371mg 2.27mg Tuna
Lysine 0.97mg 2.565mg Tuna
Methionine 0.588mg 0.827mg Tuna
Phenylalanine 1.016mg 1.091mg Tuna
Valine 0.95mg 1.438mg Tuna
Histidine 0.531mg 0.822mg Tuna
Cholesterol 0mg 47mg Seed
Trans Fat 0.14g 0.02g Tuna
Saturated Fat 3.33g 0.205g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 2.309g 0.138g Seed
Polyunsaturated fat 23.665g 0.175g Seed
Omega-6 - Eicosadienoic acid 0.002g Tuna
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
92%
Tuna
Minerals Daily Need Coverage Score
221%
Seed
88%
Tuna

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.125g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.