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Lentil vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are lentil and tuna Bluefin different?

  • Lentil is richer in folate, fiber, iron, and manganese, while tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, and phosphorus.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than lentil.
  • Lentil has a higher glycemic index (29) than tuna Bluefin (0).

Lentils, mature seeds, cooked, boiled, without salt and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

Infographic

Lentil 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.
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +90%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +154.2%
Contains more CopperCopper +128.2%
Contains more ZincZinc +64.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +2370%
Contains more MagnesiumMagnesium +77.8%
Contains more PhosphorusPhosphorus +81.1%
Contains more SeleniumSelenium +1571.4%

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.
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 +8950%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +319.2%
Contains more Vitamin B3Vitamin B3 +894.3%
Contains more Vitamin B5Vitamin B5 +114.7%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +17.9%
Contains more ProteinProtein +231.6%
Contains more FatsFats +1552.6%
Contains more OtherOther +468.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -96.7%
Contains more Mono. FatMonounsaturated fat +3107.8%
Contains more Poly. FatPolyunsaturated fat +953.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Selenium 2.8µg 46.8µg 80%
Vitamin B3 1.06mg 10.54mg 59%
Folate 181µg 2µg 45%
Protein 9.02g 29.91g 42%
Fiber 7.9g 0g 32%
Vitamin B6 0.178mg 0.525mg 27%
Iron 3.33mg 1.31mg 25%
Phosphorus 180mg 326mg 21%
Manganese 0.494mg 0.02mg 21%
Vitamin B2 0.073mg 0.306mg 18%
Cholesterol 0mg 49mg 16%
Copper 0.251mg 0.11mg 16%
Vitamin B5 0.638mg 1.37mg 15%
Polyunsaturated fat 0.175g 1.844g 11%
Vitamin B1 0.169mg 0.278mg 9%
Fats 0.38g 6.28g 9%
Saturated fat 0.053g 1.612g 7%
Carbs 20.13g 0g 7%
Magnesium 36mg 64mg 7%
Choline 32.7mg 6%
Zinc 1.27mg 0.77mg 5%
Monounsaturated fat 0.064g 2.053g 5%
Calories 116kcal 184kcal 3%
Sodium 2mg 50mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Potassium 369mg 323mg 1%
Calcium 19mg 10mg 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g N/A
Tryptophan 0.081mg 0.335mg 0%
Threonine 0.323mg 1.311mg 0%
Isoleucine 0.39mg 1.378mg 0%
Leucine 0.654mg 2.431mg 0%
Lysine 0.63mg 2.747mg 0%
Methionine 0.077mg 0.885mg 0%
Phenylalanine 0.445mg 1.168mg 0%
Valine 0.448mg 1.541mg 0%
Histidine 0.254mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Lentil
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
46%
Lentil
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.559g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $5.9)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.