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Flatfish vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between flatfish and tuna salad?

  • Flatfish is higher in phosphorus; however, tuna salad is richer in vitamin B3, selenium, copper, iron, polyunsaturated fat, and monounsaturated fat.
  • Tuna salad's daily need coverage for vitamin B3 is 34% more.
  • Tuna salad contains 4 times less cholesterol than flatfish. Flatfish contains 56mg of cholesterol, while tuna salad contains 13mg.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tuna salad types in this article.

Infographic

Flatfish vs Tuna salad 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +47.1%
Contains more PhosphorusPhosphorus +73.6%
Contains less SodiumSodium -9.7%
Contains more IronIron +334.8%
Contains more CopperCopper +530.4%
Contains more ZincZinc +43.6%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +26.4%
~equal in Potassium ~178mg

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%
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +42%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +424.3%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more FolateFolate +33.3%
~equal in Vitamin B12 ~1.2µg

All nutrients comparison - raw data values

Nutrient Flatfish Tuna salad DV% diff.
Vitamin B3 1.278mg 6.7mg 34%
Polyunsaturated fat 0.459g 4.122g 24%
Phosphorus 309mg 178mg 19%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Selenium 32.6µg 41.2µg 16%
Choline 79.9mg 15%
Cholesterol 56mg 13mg 14%
Copper 0.023mg 0.145mg 14%
Fats 2.37g 9.26g 11%
Iron 0.23mg 1mg 10%
Monounsaturated fat 0.657g 2.887g 6%
Vitamin E 0.77mg 5%
Saturated fat 0.542g 1.544g 5%
Vitamin B12 1.31µg 1.2µg 5%
Calories 86kcal 187kcal 5%
Carbs 0g 9.41g 3%
Vitamin B6 0.115mg 0.081mg 3%
Vitamin B2 0.025mg 0.07mg 3%
Zinc 0.39mg 0.56mg 2%
Vitamin C 0mg 2.2mg 2%
Sodium 363mg 402mg 2%
Protein 15.24g 16.04g 2%
Magnesium 22mg 19mg 1%
Folate 6µg 8µg 1%
Vitamin A 12µg 24µg 1%
Calcium 25mg 17mg 1%
Vitamin B5 0.227mg 0.26mg 1%
Potassium 197mg 178mg 1%
Manganese 0.017mg 0.04mg 1%
Net carbs 0g 9.41g N/A
Vitamin B1 0.026mg 0.031mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.18mg 0%
Threonine 0.719mg 0.701mg 0%
Isoleucine 0.754mg 0.739mg 0%
Leucine 1.335mg 1.293mg 0%
Lysine 1.561mg 1.457mg 0%
Methionine 0.56mg 0.47mg 0%
Phenylalanine 0.624mg 0.626mg 0%
Valine 0.8mg 0.824mg 0%
Histidine 0.374mg 0.467mg 0%
Omega-3 - EPA 0.168g 0.014g N/A
Omega-3 - DHA 0.132g 0.055g N/A
Omega-3 - DPA 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +28.4%
Contains more FatsFats +290.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.4%
~equal in Protein ~16.04g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +339.4%
Contains more Poly. FatPolyunsaturated fat +798%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.