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  6. Tuna Bluefin vs. Cauliflower

Tuna Bluefin vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Tuna Bluefin and Cauliflower

  • Tuna Bluefin has more Vitamin B12, Vitamin A RAE, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B1, and Vitamin B2, however, Cauliflower is higher in Vitamin C.
  • Tuna Bluefin covers your daily need of Vitamin B12 453% more than Cauliflower.
  • Cauliflower has less Cholesterol.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Cauliflower, raw.

Infographic

Tuna Bluefin vs Cauliflower 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 Bluefin
Tuna Bluefin
7
:
3
Cauliflower
Cauliflower
Contains more Iron +211.9%
Contains more Magnesium +326.7%
Contains more Phosphorus +640.9%
Contains more Zinc +185.2%
Contains more Copper +182.1%
Contains more Selenium +7700%
Contains more Calcium +120%
Contains less Sodium -40%
Contains more Manganese +675%
Equal in Potassium - 299
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +211.9%
Contains more Magnesium +326.7%
Contains more Phosphorus +640.9%
Contains more Zinc +185.2%
Contains more Copper +182.1%
Contains more Selenium +7700%
Contains more Calcium +120%
Contains less Sodium -40%
Contains more Manganese +675%
Equal in Potassium - 299

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 Bluefin
Tuna Bluefin
7
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +456%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +1978.9%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +185.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +2750%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +456%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +1978.9%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +185.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +2750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Cauliflower
Cauliflower
Contains more Protein +1457.8%
Contains more Fats +2142.9%
Contains more Other +521.1%
Contains more Carbs +∞%
Contains more Water +55.8%
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +1457.8%
Contains more Fats +2142.9%
Contains more Other +521.1%
Contains more Carbs +∞%
Contains more Water +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +5938.2%
Contains more Polyunsaturated fat +5848.4%
Contains less Saturated Fat -91.9%
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +5938.2%
Contains more Polyunsaturated fat +5848.4%
Contains less Saturated Fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Cauliflower Opinion
Net carbs 0g 2.97g Cauliflower
Protein 29.91g 1.92g Tuna Bluefin
Fats 6.28g 0.28g Tuna Bluefin
Carbs 0g 4.97g Cauliflower
Calories 184kcal 25kcal Tuna Bluefin
Fructose 0.97g Cauliflower
Sugar 1.91g Tuna Bluefin
Fiber 0g 2g Cauliflower
Calcium 10mg 22mg Cauliflower
Iron 1.31mg 0.42mg Tuna Bluefin
Magnesium 64mg 15mg Tuna Bluefin
Phosphorus 326mg 44mg Tuna Bluefin
Potassium 323mg 299mg Tuna Bluefin
Sodium 50mg 30mg Cauliflower
Zinc 0.77mg 0.27mg Tuna Bluefin
Copper 0.11mg 0.039mg Tuna Bluefin
Manganese 0.02mg 0.155mg Cauliflower
Selenium 46.8µg 0.6µg Tuna Bluefin
Vitamin A 2520IU 0IU Tuna Bluefin
Vitamin A RAE 757µg 0µg Tuna Bluefin
Vitamin E 0.08mg Cauliflower
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.278mg 0.05mg Tuna Bluefin
Vitamin B2 0.306mg 0.06mg Tuna Bluefin
Vitamin B3 10.54mg 0.507mg Tuna Bluefin
Vitamin B5 1.37mg 0.667mg Tuna Bluefin
Vitamin B6 0.525mg 0.184mg Tuna Bluefin
Folate 2µg 57µg Cauliflower
Vitamin B12 10.88µg 0µg Tuna Bluefin
Vitamin K 15.5µg Cauliflower
Tryptophan 0.335mg 0.02mg Tuna Bluefin
Threonine 1.311mg 0.076mg Tuna Bluefin
Isoleucine 1.378mg 0.071mg Tuna Bluefin
Leucine 2.431mg 0.106mg Tuna Bluefin
Lysine 2.747mg 0.217mg Tuna Bluefin
Methionine 0.885mg 0.02mg Tuna Bluefin
Phenylalanine 1.168mg 0.065mg Tuna Bluefin
Valine 1.541mg 0.125mg Tuna Bluefin
Histidine 0.88mg 0.056mg Tuna Bluefin
Cholesterol 49mg 0mg Cauliflower
Saturated Fat 1.612g 0.13g Cauliflower
Omega-3 - DHA 1.141g 0g Tuna Bluefin
Omega-3 - EPA 0.363g 0g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 0.034g Tuna Bluefin
Polyunsaturated fat 1.844g 0.031g Tuna Bluefin
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
171%
Tuna Bluefin
30%
Cauliflower
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.482g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $6.6)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.