Flatfish vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between flatfish and tuna

The amount of selenium, vitamin B3, vitamin B6, vitamin B12, protein, potassium, vitamin B1, iron, and vitamin B2 in tuna is higher than in flatfish.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Flatfish

Tuna

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Flatfish

Tuna

Contains more Vitamin DVitamin D	+75%
Contains more Vitamin EVitamin E	+165.5%
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

All nutrients comparison - raw data values

Nutrient			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*	139 IU	82 IU	7%
Magnesium	22mg	42mg	5%
Fats	2.37g	0.59g	3%
Cholesterol	56mg	47mg	3%
Phosphorus	309mg	333mg	3%
Vitamin E	0.77mg	0.29mg	3%
Calories	86kcal	130kcal	2%
Calcium	25mg	4mg	2%
Copper	0.023mg	0.043mg	2%
Vitamin B5	0.227mg	0.334mg	2%
Saturated fat	0.542g	0.205g	2%
Polyunsaturated fat	0.459g	0.175g	2%
Zinc	0.39mg	0.45mg	1%
Vitamin A	12µg	22µg	1%
Folate	6µg	2µg	1%
Monounsaturated fat	0.657g	0.138g	1%
Protein per 100 calories	18g	22g	N/A
Calories per 10 g protein	56kcal	45kcal	N/A
Weight per 100 calories	116g	77g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.5	N/A
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