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  6. Flatfish vs. Tuna salad

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, Monounsaturated Fat, and Polyunsaturated 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
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.
Flatfish
Flatfish
5
:
5
Tuna salad
Tuna salad
Contains more Calcium +47.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +73.6%
Contains more Potassium +10.7%
Contains more Iron +334.8%
Contains more Zinc +43.6%
Contains more Copper +530.4%
Contains more Manganese +135.3%
Contains more Selenium +26.4%
Equal in Potassium - 178
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +47.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +73.6%
Contains more Potassium +10.7%
Contains more Iron +334.8%
Contains more Zinc +43.6%
Contains more Copper +530.4%
Contains more Manganese +135.3%
Contains more Selenium +26.4%
Equal in Potassium - 178

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.
Flatfish
Flatfish
5
:
7
Tuna salad
Tuna salad
Contains more Vitamin B6 +42%
Contains more Vitamin A +162.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +424.3%
Contains more Vitamin B5 +14.5%
Contains more Folate +33.3%
Equal in Vitamin B12 - 1.2
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B6 +42%
Contains more Vitamin A +162.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +424.3%
Contains more Vitamin B5 +14.5%
Contains more Folate +33.3%
Equal in Vitamin B12 - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
4
Tuna salad
Tuna salad
Contains more Water +28.4%
Contains more Fats +290.7%
Contains more Carbs +∞%
Contains more Other +66.4%
Equal in Protein - 16.04
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Tuna salad
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 Water +28.4%
Contains more Fats +290.7%
Contains more Carbs +∞%
Contains more Other +66.4%
Equal in Protein - 16.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +339.4%
Contains more Polyunsaturated fat +798%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +339.4%
Contains more Polyunsaturated fat +798%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Tuna salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flatfish Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 15.24g 16.04g Tuna salad
Fats 2.37g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 86kcal 187kcal Tuna salad
Calcium 25mg 17mg Flatfish
Iron 0.23mg 1mg Tuna salad
Magnesium 22mg 19mg Flatfish
Phosphorus 309mg 178mg Flatfish
Potassium 197mg 178mg Flatfish
Sodium 363mg 402mg Flatfish
Zinc 0.39mg 0.56mg Tuna salad
Copper 0.023mg 0.145mg Tuna salad
Manganese 0.017mg 0.04mg Tuna salad
Selenium 32.6µg 41.2µg Tuna salad
Vitamin A 37IU 97IU Tuna salad
Vitamin A RAE 12µg 24µg Tuna salad
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.026mg 0.031mg Tuna salad
Vitamin B2 0.025mg 0.07mg Tuna salad
Vitamin B3 1.278mg 6.7mg Tuna salad
Vitamin B5 0.227mg 0.26mg Tuna salad
Vitamin B6 0.115mg 0.081mg Flatfish
Folate 6µg 8µg Tuna salad
Vitamin B12 1.31µg 1.2µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.18mg Flatfish
Threonine 0.719mg 0.701mg Flatfish
Isoleucine 0.754mg 0.739mg Flatfish
Leucine 1.335mg 1.293mg Flatfish
Lysine 1.561mg 1.457mg Flatfish
Methionine 0.56mg 0.47mg Flatfish
Phenylalanine 0.624mg 0.626mg Tuna salad
Valine 0.8mg 0.824mg Tuna salad
Histidine 0.374mg 0.467mg Tuna salad
Cholesterol 56mg 13mg Tuna salad
Trans Fat 0.014g Tuna salad
Saturated Fat 0.542g 1.544g Flatfish
Omega-3 - DHA 0.132g 0.055g Flatfish
Omega-3 - EPA 0.168g 0.014g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 0.657g 2.887g Tuna salad
Polyunsaturated fat 0.459g 4.122g Tuna salad
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Flatfish
29%
Tuna salad
Minerals Daily Need Coverage Score
43%
Flatfish
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 43mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.002g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.