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Cheese vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between cheese and tuna

  • Cheese has more calcium, zinc, vitamin A, and vitamin B2; however, tuna is richer in selenium, vitamin B3, vitamin B6, and vitamin B12.
  • Tuna covers your daily selenium needs 145% more than cheese.
  • Tuna has 178 times less calcium than cheese. Cheese has 710mg of calcium, while tuna has 4mg.
  • Tuna contains less saturated fat.

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

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +17650%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +36.6%
Contains more ManganeseManganese +107.7%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +593.4%
Contains more IronIron +557.1%
Contains more CopperCopper +43.3%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +279.6%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Tuna
Tuna
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +144.8%
Contains more Vitamin B2Vitamin B2 +212.4%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1250%
Contains more Vitamin DVitamin D +233.3%
Contains more Vitamin B1Vitamin B1 +362.1%
Contains more Vitamin B3Vitamin B3 +37306.8%
Contains more Vitamin B6Vitamin B6 +1472.7%
Contains more Vitamin B12Vitamin B12 +113.6%
Contains more CholineCholine +370.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Tuna DV% diff.
Selenium 28.5µg 108.2µg 145%
Vitamin B3 0.059mg 22.07mg 138%
Saturated fat 18.867g 0.205g 85%
Vitamin B6 0.066mg 1.038mg 75%
Calcium 710mg 4mg 71%
Vitamin B12 1.1µg 2.35µg 52%
Fats 33.31g 0.59g 50%
Vitamin A 330µg 22µg 34%
Zinc 3.64mg 0.45mg 29%
Sodium 653mg 54mg 26%
Monounsaturated fat 9.246g 0.138g 23%
Vitamin B2 0.428mg 0.137mg 22%
Phosphorus 455mg 333mg 17%
Cholesterol 99mg 47mg 17%
Calories 404kcal 130kcal 14%
Protein 22.87g 29.15g 13%
Potassium 76mg 527mg 13%
Choline 16.5mg 77.6mg 11%
Iron 0.14mg 0.92mg 10%
Vitamin B1 0.029mg 0.134mg 9%
Polyunsaturated fat 1.421g 0.175g 8%
Vitamin D 0.6µg 2µg 7%
Vitamin D 24IU 82IU 7%
Folate 27µg 2µg 6%
Magnesium 27mg 42mg 4%
Vitamin E 0.71mg 0.29mg 3%
Vitamin B5 0.41mg 0.334mg 2%
Vitamin K 2.4µg 0.1µg 2%
Copper 0.03mg 0.043mg 1%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.013mg 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g 0.02g N/A
Tryptophan 0.547mg 0.313mg 0%
Threonine 1.044mg 1.224mg 0%
Isoleucine 1.206mg 1.287mg 0%
Leucine 1.939mg 2.27mg 0%
Lysine 1.025mg 2.565mg 0%
Methionine 0.547mg 0.827mg 0%
Phenylalanine 1.074mg 1.091mg 0%
Valine 1.404mg 1.438mg 0%
Histidine 0.547mg 0.822mg 0%
Omega-3 - EPA 0.01g 0.015g N/A
Omega-3 - DHA 0.001g 0.105g N/A
Omega-3 - DPA 0.017g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +5545.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +189.8%
Contains more ProteinProtein +27.5%
Contains more WaterWater +86.3%

Fat Type Comparison

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

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.