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  6. Tuna vs. Cheddar Cheese

Tuna vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Significant differences between Tuna and Cheddar Cheese

  • Tuna has more Selenium, Vitamin B3, Vitamin B6, and Vitamin B12, however, Cheddar Cheese is richer in Calcium, Vitamin A RAE, Zinc, and Vitamin B2.
  • Tuna covers your daily Selenium needs 145% more than Cheddar Cheese.
  • Cheddar Cheese has 374 times less Vitamin B3 than Tuna. Tuna has 22.07mg of Vitamin B3, while Cheddar Cheese has 0.059mg.
  • Tuna contains less Sodium.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, cheddar.

Infographic

Tuna vs Cheddar Cheese 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
6
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Iron +557.1%
Contains more Magnesium +55.6%
Contains more Potassium +593.4%
Contains less Sodium -91.7%
Contains more Copper +43.3%
Contains more Selenium +279.6%
Contains more Calcium +17650%
Contains more Phosphorus +36.6%
Contains more Zinc +708.9%
Contains more Manganese +107.7%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +557.1%
Contains more Magnesium +55.6%
Contains more Potassium +593.4%
Contains less Sodium -91.7%
Contains more Copper +43.3%
Contains more Selenium +279.6%
Contains more Calcium +17650%
Contains more Phosphorus +36.6%
Contains more Zinc +708.9%
Contains more Manganese +107.7%

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
5
:
6
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin D +233.3%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B3 +37306.8%
Contains more Vitamin B6 +1472.7%
Contains more Vitamin B12 +113.6%
Contains more Vitamin A +1810.8%
Contains more Vitamin E +144.8%
Contains more Vitamin B2 +212.4%
Contains more Vitamin B5 +22.8%
Contains more Folate +1250%
Contains more Vitamin K +2300%
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%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin D +233.3%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B3 +37306.8%
Contains more Vitamin B6 +1472.7%
Contains more Vitamin B12 +113.6%
Contains more Vitamin A +1810.8%
Contains more Vitamin E +144.8%
Contains more Vitamin B2 +212.4%
Contains more Vitamin B5 +22.8%
Contains more Folate +1250%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Protein +27.5%
Contains more Water +86.3%
Contains more Fats +5545.8%
Contains more Carbs +∞%
Contains more Other +189.8%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Protein +27.5%
Contains more Water +86.3%
Contains more Fats +5545.8%
Contains more Carbs +∞%
Contains more Other +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +6600%
Contains more Polyunsaturated fat +712%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +6600%
Contains more Polyunsaturated fat +712%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 29.15g 22.87g Tuna
Fats 0.59g 33.31g Cheddar Cheese
Carbs 0g 3.09g Cheddar Cheese
Calories 130kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Tuna
Calcium 4mg 710mg Cheddar Cheese
Iron 0.92mg 0.14mg Tuna
Magnesium 42mg 27mg Tuna
Phosphorus 333mg 455mg Cheddar Cheese
Potassium 527mg 76mg Tuna
Sodium 54mg 653mg Tuna
Zinc 0.45mg 3.64mg Cheddar Cheese
Copper 0.043mg 0.03mg Tuna
Manganese 0.013mg 0.027mg Cheddar Cheese
Selenium 108.2µg 28.5µg Tuna
Vitamin A 65IU 1242IU Cheddar Cheese
Vitamin A RAE 22µg 330µg Cheddar Cheese
Vitamin E 0.29mg 0.71mg Cheddar Cheese
Vitamin D 82IU 24IU Tuna
Vitamin D 2µg 0.6µg Tuna
Vitamin B1 0.134mg 0.029mg Tuna
Vitamin B2 0.137mg 0.428mg Cheddar Cheese
Vitamin B3 22.07mg 0.059mg Tuna
Vitamin B5 0.334mg 0.41mg Cheddar Cheese
Vitamin B6 1.038mg 0.066mg Tuna
Folate 2µg 27µg Cheddar Cheese
Vitamin B12 2.35µg 1.1µg Tuna
Vitamin K 0.1µg 2.4µg Cheddar Cheese
Tryptophan 0.313mg 0.547mg Cheddar Cheese
Threonine 1.224mg 1.044mg Tuna
Isoleucine 1.287mg 1.206mg Tuna
Leucine 2.27mg 1.939mg Tuna
Lysine 2.565mg 1.025mg Tuna
Methionine 0.827mg 0.547mg Tuna
Phenylalanine 1.091mg 1.074mg Tuna
Valine 1.438mg 1.404mg Tuna
Histidine 0.822mg 0.547mg Tuna
Cholesterol 47mg 99mg Tuna
Trans Fat 0.02g 0.917g Tuna
Saturated Fat 0.205g 18.867g Tuna
Omega-3 - DHA 0.105g 0.001g Tuna
Omega-3 - EPA 0.015g 0.01g Tuna
Omega-3 - DPA 0.005g 0.017g Cheddar Cheese
Monounsaturated Fat 0.138g 9.246g Cheddar Cheese
Polyunsaturated fat 0.175g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.002g 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
88%
Tuna
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 599mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 18.662g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.