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Lobster vs. Tuna — In-Depth Nutrition Comparison

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How are Lobster and Tuna different?

  • Lobster is higher in Copper, Zinc, and Vitamin B5, however, Tuna is richer in Vitamin B3, Vitamin B6, Selenium, Vitamin B12, and Phosphorus.
  • Daily need coverage for Copper from Lobster is 167% higher.
  • Lobster contains 9 times more Zinc than Tuna. While Lobster contains 4.05mg of Zinc, Tuna contains only 0.45mg.
  • Tuna has less Sodium.

Crustaceans, lobster, northern, cooked, moist heat and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Lobster vs Tuna 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.
:
5
Tuna
Contains more Calcium +2300%
Contains more Zinc +800%
Contains more Copper +3504.7%
Contains more Manganese +400%
Contains more Iron +217.2%
Contains more Phosphorus +80%
Contains more Potassium +129.1%
Contains less Sodium -88.9%
Contains more Selenium +48%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2300%
Contains more Zinc +800%
Contains more Copper +3504.7%
Contains more Manganese +400%
Contains more Iron +217.2%
Contains more Phosphorus +80%
Contains more Potassium +129.1%
Contains less Sodium -88.9%
Contains more Selenium +48%
Equal in Magnesium - 42

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.
:
8
Tuna
Contains more Vitamin E +244.8%
Contains more Vitamin B5 +399.1%
Contains more Folate +450%
Contains more Vitamin A +1525%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.6%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +1106%
Contains more Vitamin B6 +772.3%
Contains more Vitamin B12 +64.3%
Contains more Vitamin K +∞%
Equal in Choline - 77.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 45% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 43% 1%
Contains more Vitamin E +244.8%
Contains more Vitamin B5 +399.1%
Contains more Folate +450%
Contains more Vitamin A +1525%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.6%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +1106%
Contains more Vitamin B6 +772.3%
Contains more Vitamin B12 +64.3%
Contains more Vitamin K +∞%
Equal in Choline - 77.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Tuna
Contains more Fats +45.8%
Contains more Water +13.2%
Contains more Other +58.6%
Contains more Protein +53.4%
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +45.8%
Contains more Water +13.2%
Contains more Other +58.6%
Contains more Protein +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tuna
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +94.3%
Equal in Saturated Fat - 0.205
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +94.3%
Equal in Saturated Fat - 0.205

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lobster Tuna Opinion
Protein 19g 29.15g Tuna
Fats 0.86g 0.59g Lobster
Calories 89kcal 130kcal Tuna
Calcium 96mg 4mg Lobster
Iron 0.29mg 0.92mg Tuna
Magnesium 43mg 42mg Lobster
Phosphorus 185mg 333mg Tuna
Potassium 230mg 527mg Tuna
Sodium 486mg 54mg Tuna
Zinc 4.05mg 0.45mg Lobster
Copper 1.55mg 0.043mg Lobster
Manganese 0.065mg 0.013mg Lobster
Selenium 73.1µg 108.2µg Tuna
Vitamin A 4IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 1mg 0.29mg Lobster
Vitamin D 1IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.023mg 0.134mg Tuna
Vitamin B2 0.017mg 0.137mg Tuna
Vitamin B3 1.83mg 22.07mg Tuna
Vitamin B5 1.667mg 0.334mg Lobster
Vitamin B6 0.119mg 1.038mg Tuna
Folate 11µg 2µg Lobster
Vitamin B12 1.43µg 2.35µg Tuna
Choline 80.9mg 77.6mg Lobster
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.248mg 0.313mg Tuna
Threonine 0.753mg 1.224mg Tuna
Isoleucine 0.832mg 1.287mg Tuna
Leucine 1.376mg 2.27mg Tuna
Lysine 1.426mg 2.565mg Tuna
Methionine 0.475mg 0.827mg Tuna
Phenylalanine 0.782mg 1.091mg Tuna
Valine 0.852mg 1.438mg Tuna
Histidine 0.475mg 0.822mg Tuna
Cholesterol 146mg 47mg Tuna
Trans Fat 0.013g 0.02g Lobster
Saturated Fat 0.208g 0.205g Tuna
Omega-3 - DHA 0.078g 0.105g Tuna
Omega-3 - EPA 0.117g 0.015g Lobster
Omega-3 - DPA 0.006g 0.005g Lobster
Monounsaturated Fat 0.253g 0.138g Lobster
Polyunsaturated fat 0.34g 0.175g Lobster
Omega-6 - Eicosadienoic acid 0.006g 0.002g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
33%
Lobster
88%
Tuna
Minerals Daily Need Coverage Score
127%
Lobster
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 432mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.003g)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.