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  6. Asparagus vs. Tuna Bluefin

Asparagus vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are asparagus and tuna Bluefin different?

  • Asparagus is higher in folate; however, tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin A, vitamin B6, vitamin B5, and vitamin B2.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Asparagus contains 26 times more folate than tuna Bluefin. While asparagus contains 52µg of folate, tuna Bluefin contains only 2µg.
  • Tuna Bluefin has a lower glycemic index (0) than asparagus (32).

Asparagus, raw and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Asparagus vs Tuna Bluefin 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +140%
Contains more IronIron +63.4%
Contains more CopperCopper +71.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +690%
Contains more MagnesiumMagnesium +357.1%
Contains more PotassiumPotassium +59.9%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +526.9%
Contains more SeleniumSelenium +1934.8%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1892.1%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +977.7%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +476.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Asparagus Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Selenium 2.3µg 46.8µg 81%
Vitamin A 38µg 757µg 80%
Vitamin B3 0.978mg 10.54mg 60%
Protein 2.2g 29.91g 55%
Phosphorus 52mg 326mg 39%
Vitamin K 41.6µg 35%
Vitamin B6 0.091mg 0.525mg 33%
Vitamin B5 0.274mg 1.37mg 22%
Cholesterol 0mg 49mg 16%
Folate 52µg 2µg 13%
Vitamin B2 0.141mg 0.306mg 13%
Magnesium 14mg 64mg 12%
Polyunsaturated fat 0.05g 1.844g 12%
Vitamin B1 0.143mg 0.278mg 11%
Iron 2.14mg 1.31mg 10%
Fats 0.12g 6.28g 9%
Copper 0.189mg 0.11mg 9%
Calories 20kcal 184kcal 8%
Vitamin E 1.13mg 8%
Fiber 2.1g 0g 8%
Saturated fat 0.04g 1.612g 7%
Manganese 0.158mg 0.02mg 6%
Vitamin C 5.6mg 0mg 6%
Monounsaturated fat 0g 2.053g 5%
Potassium 202mg 323mg 4%
Choline 16mg 3%
Zinc 0.54mg 0.77mg 2%
Sodium 2mg 50mg 2%
Fructose 1g 1%
Calcium 24mg 10mg 1%
Carbs 3.88g 0g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g N/A
Tryptophan 0.027mg 0.335mg 0%
Threonine 0.084mg 1.311mg 0%
Isoleucine 0.075mg 1.378mg 0%
Leucine 0.128mg 2.431mg 0%
Lysine 0.104mg 2.747mg 0%
Methionine 0.031mg 0.885mg 0%
Phenylalanine 0.075mg 1.168mg 0%
Valine 0.115mg 1.541mg 0%
Histidine 0.049mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.8%
Contains more ProteinProtein +1259.5%
Contains more FatsFats +5133.3%
Contains more OtherOther +713.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3588%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.