Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Flatfish
  5. Compare
  6. Flatfish vs. Tuna

Flatfish vs. Tuna — In-Depth Nutrition Comparison

Compare

Significant differences between flatfish and tuna

  • Flatfish has more vitamin D; however, tuna is richer in selenium, vitamin B3, vitamin B6, vitamin B12, potassium, vitamin B1, iron, and vitamin B2.
  • Tuna covers your daily selenium needs 137% more than flatfish.
  • Tuna has 7 times less sodium than flatfish. Flatfish has 363mg of sodium, while tuna has 54mg.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Tuna
Tuna
7
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 +525%
Contains more ManganeseManganese +30.8%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +300%
Contains more CopperCopper +87%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -85.1%
Contains more SeleniumSelenium +231.9%
~equal in Phosphorus ~333mg

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 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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Tuna
Tuna
7
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 EVitamin E +165.5%
Contains more Vitamin DVitamin D +75%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B2Vitamin B2 +448%
Contains more Vitamin B3Vitamin B3 +1626.9%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B6Vitamin B6 +802.6%
Contains more Vitamin B12Vitamin B12 +79.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient Flatfish Tuna DV% diff.
Selenium 32.6µg 108.2µg 137%
Vitamin B3 1.278mg 22.07mg 130%
Vitamin B6 0.115mg 1.038mg 71%
Vitamin B12 1.31µg 2.35µg 43%
Protein 15.24g 29.15g 28%
Sodium 363mg 54mg 13%
Potassium 197mg 527mg 10%
Iron 0.23mg 0.92mg 9%
Vitamin B1 0.026mg 0.134mg 9%
Vitamin B2 0.025mg 0.137mg 9%
Vitamin D 3.5µg 2µg 8%
Vitamin D 139IU 82IU 7%
Magnesium 22mg 42mg 5%
Cholesterol 56mg 47mg 3%
Phosphorus 309mg 333mg 3%
Vitamin E 0.77mg 0.29mg 3%
Fats 2.37g 0.59g 3%
Polyunsaturated fat 0.459g 0.175g 2%
Saturated fat 0.542g 0.205g 2%
Vitamin B5 0.227mg 0.334mg 2%
Calories 86kcal 130kcal 2%
Copper 0.023mg 0.043mg 2%
Calcium 25mg 4mg 2%
Vitamin A 12µg 22µg 1%
Zinc 0.39mg 0.45mg 1%
Folate 6µg 2µg 1%
Monounsaturated fat 0.657g 0.138g 1%
Manganese 0.017mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g 0.02g N/A
Choline 79.9mg 77.6mg 0%
Tryptophan 0.197mg 0.313mg 0%
Threonine 0.719mg 1.224mg 0%
Isoleucine 0.754mg 1.287mg 0%
Leucine 1.335mg 2.27mg 0%
Lysine 1.561mg 2.565mg 0%
Methionine 0.56mg 0.827mg 0%
Phenylalanine 0.624mg 1.091mg 0%
Valine 0.8mg 1.438mg 0%
Histidine 0.374mg 0.822mg 0%
Omega-3 - EPA 0.168g 0.015g N/A
Omega-3 - DHA 0.132g 0.105g N/A
Omega-3 - DPA 0.034g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +301.7%
Contains more WaterWater +17.6%
Contains more ProteinProtein +91.3%
~equal in Carbs ~0g
~equal in Other ~1.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 +376.1%
Contains more Poly. FatPolyunsaturated fat +162.3%
Contains less Sat. FatSaturated fat -62.2%

People also compare

Flatfish
Flatfish vs Grouper fish
Grouper fish
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw
Tuna
Tuna vs Caviar
Caviar
Tuna
Tuna vs Smoked salmon
Smoked salmon
Tuna
Tuna vs Shark raw
Shark raw

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.