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Tuna vs. Peanut butter — In-Depth Nutrition Comparison

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How are Tuna and Peanut butter different?

  • Tuna is higher in Selenium, Vitamin B12, Vitamin B3, and Vitamin B6, however, Peanut butter is richer in Manganese, Vitamin E , Copper, Magnesium, and Folate.
  • Daily need coverage for Selenium from Tuna is 189% higher.
  • Tuna has less Saturated Fat.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Tuna vs Peanut butter infographic
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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.
Contains more Selenium +2539%
Contains more Calcium +1125%
Contains more Iron +89.1%
Contains more Magnesium +300%
Contains less Sodium -68.5%
Contains more Zinc +457.8%
Contains more Copper +881.4%
Contains more Manganese +12707.7%
Equal in Phosphorus - 335
Equal in Potassium - 558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Selenium +2539%
Contains more Calcium +1125%
Contains more Iron +89.1%
Contains more Magnesium +300%
Contains less Sodium -68.5%
Contains more Zinc +457.8%
Contains more Copper +881.4%
Contains more Manganese +12707.7%
Equal in Phosphorus - 335
Equal in Potassium - 558

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +135.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3037.9%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B5 +240.4%
Contains more Folate +4250%
Contains more Vitamin K +200%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +135.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3037.9%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B5 +240.4%
Contains more Folate +4250%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.2%
Contains more Water +5508.1%
Contains more Fats +8605.1%
Contains more Carbs +∞%
Contains more Other +125.8%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Protein +31.2%
Contains more Water +5508.1%
Contains more Fats +8605.1%
Contains more Carbs +∞%
Contains more Other +125.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +18697.8%
Contains more Polyunsaturated fat +7062.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +18697.8%
Contains more Polyunsaturated fat +7062.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Peanut butter Opinion
Net carbs 0g 17.31g Peanut butter
Protein 29.15g 22.21g Tuna
Fats 0.59g 51.36g Peanut butter
Carbs 0g 22.31g Peanut butter
Calories 130kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0g 10.49g Tuna
Fiber 0g 5g Peanut butter
Calcium 4mg 49mg Peanut butter
Iron 0.92mg 1.74mg Peanut butter
Magnesium 42mg 168mg Peanut butter
Phosphorus 333mg 335mg Peanut butter
Potassium 527mg 558mg Peanut butter
Sodium 54mg 17mg Peanut butter
Zinc 0.45mg 2.51mg Peanut butter
Copper 0.043mg 0.422mg Peanut butter
Manganese 0.013mg 1.665mg Peanut butter
Selenium 108.2µg 4.1µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 9.1mg Peanut butter
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.15mg Peanut butter
Vitamin B2 0.137mg 0.192mg Peanut butter
Vitamin B3 22.07mg 13.112mg Tuna
Vitamin B5 0.334mg 1.137mg Peanut butter
Vitamin B6 1.038mg 0.441mg Tuna
Folate 2µg 87µg Peanut butter
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0.3µg Peanut butter
Tryptophan 0.313mg 0.231mg Tuna
Threonine 1.224mg 0.525mg Tuna
Isoleucine 1.287mg 0.616mg Tuna
Leucine 2.27mg 1.546mg Tuna
Lysine 2.565mg 0.681mg Tuna
Methionine 0.827mg 0.265mg Tuna
Phenylalanine 1.091mg 1.202mg Peanut butter
Valine 1.438mg 0.782mg Tuna
Histidine 0.822mg 0.557mg Tuna
Cholesterol 47mg 0mg Peanut butter
Trans Fat 0.02g 0.075g Tuna
Saturated Fat 0.205g 10.325g 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 25.941g Peanut butter
Polyunsaturated fat 0.175g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.002g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
88%
Tuna
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 10.12g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 14)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.