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Oats vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the main differences between oats and tuna Bluefin?

  • Oats are richer in manganese, copper, iron, fiber, vitamin B1, and zinc, while tuna Bluefin is higher in vitamin B12, vitamin B3, vitamin A, and vitamin B6.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Oats have a higher glycemic index (59) than tuna Bluefin (0).

We used Oats and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Oats 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +176.6%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +260.3%
Contains more CopperCopper +469.1%
Contains more ZincZinc +415.6%
Contains more PhosphorusPhosphorus +60.4%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +24480%

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.
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +174.5%
Contains more FolateFolate +2700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +120.1%
Contains more Vitamin B3Vitamin B3 +996.8%
Contains more Vitamin B6Vitamin B6 +341.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.37mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +77.1%
Contains more WaterWater +618.9%
Contains more OtherOther +174.4%
~equal in Fats ~6.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -24.5%
Contains more Poly. FatPolyunsaturated fat +37.5%
~equal in Monounsaturated fat ~2.053g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Tuna Bluefin
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 ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oats Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Manganese 4.916mg 0.02mg 213%
Selenium 46.8µg 85%
Vitamin A 0µg 757µg 84%
Vitamin B3 0.961mg 10.54mg 60%
Copper 0.626mg 0.11mg 57%
Iron 4.72mg 1.31mg 43%
Fiber 10.6g 0g 42%
Vitamin B1 0.763mg 0.278mg 40%
Vitamin B6 0.119mg 0.525mg 31%
Zinc 3.97mg 0.77mg 29%
Phosphorus 523mg 326mg 28%
Magnesium 177mg 64mg 27%
Protein 16.89g 29.91g 26%
Carbs 66.27g 0g 22%
Cholesterol 0mg 49mg 16%
Folate 56µg 2µg 14%
Vitamin B2 0.139mg 0.306mg 13%
Calories 389kcal 184kcal 10%
Polyunsaturated fat 2.535g 1.844g 5%
Calcium 54mg 10mg 4%
Potassium 429mg 323mg 3%
Sodium 2mg 50mg 2%
Saturated fat 1.217g 1.612g 2%
Fats 6.9g 6.28g 1%
Net carbs 55.67g 0g N/A
Vitamin B5 1.349mg 1.37mg 0%
Monounsaturated fat 2.178g 2.053g 0%
Tryptophan 0.234mg 0.335mg 0%
Threonine 0.575mg 1.311mg 0%
Isoleucine 0.694mg 1.378mg 0%
Leucine 1.284mg 2.431mg 0%
Lysine 0.701mg 2.747mg 0%
Methionine 0.312mg 0.885mg 0%
Phenylalanine 0.895mg 1.168mg 0%
Valine 0.937mg 1.541mg 0%
Histidine 0.405mg 0.88mg 0%
Omega-3 - EPA 0.363g N/A
Omega-3 - DHA 1.141g N/A
Omega-3 - DPA 0.16g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
154%
Oats
59%
Tuna Bluefin

Comparison summary

Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 59)
Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 0.395g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $6.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.