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Fish oil vs. Tuna — In-Depth Nutrition Comparison

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A recap on the differences between fish oil and tuna

  • Fish oil has more vitamin D*; however, tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, potassium, and iron.
  • Fish oil covers your daily cholesterol needs 221% more than tuna.
  • Tuna contains 146 times less saturated fat than fish oil. Fish oil contains 29.892g of saturated fat, while tuna contains 0.205g.

Food varieties used in this article are Fish oil, sardine and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Fish oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tuna
Tuna
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tuna
Tuna
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin DVitamin D +315%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Fish oil Tuna DV% diff.
Cholesterol 710mg 47mg 221%
Polyunsaturated fat 31.867g 0.175g 211%
Selenium 0µg 108.2µg 197%
Fats 100g 0.59g 153%
Vitamin B3 0mg 22.07mg 138%
Saturated fat 29.892g 0.205g 135%
Vitamin B12 0µg 2.35µg 98%
Monounsaturated fat 33.841g 0.138g 84%
Vitamin B6 0mg 1.038mg 80%
Protein 0g 29.15g 58%
Phosphorus 0mg 333mg 48%
Calories 902kcal 130kcal 39%
Vitamin D 8.3µg 2µg 32%
Vitamin D* 332 IU 82 IU 31%
Potassium 0mg 527mg 16%
Choline 77.6mg 14%
Iron 0mg 0.92mg 12%
Vitamin B1 0mg 0.134mg 11%
Vitamin B2 0mg 0.137mg 11%
Magnesium 0mg 42mg 10%
Vitamin B5 0mg 0.334mg 7%
Copper 0mg 0.043mg 5%
Zinc 0mg 0.45mg 4%
Sodium 0mg 54mg 2%
Vitamin A 0µg 22µg 2%
Vitamin E 0.29mg 2%
Manganese 0mg 0.013mg 1%
Folate 0µg 2µg 1%
Protein per 100 calories 0g 22g N/A
Calories per 10 g protein 45kcal N/A
Weight per 100 calories 11g 77g N/A
Unsaturated / Saturated Fat ratio 2.2 1.5 N/A
Calcium 0mg 4mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 10.137g 0.015g N/A
Omega-3 - DHA 10.656g 0.105g N/A
Omega-3 - DPA 1.973g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +16849.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +24422.5%
Contains more Poly. FatPolyunsaturated fat +18109.7%
Contains less Sat. FatSaturated fat -99.3%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.