Peanut butter vs. Tuna — In-Depth Nutrition Comparison

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How are peanut butter and tuna different?

Peanut butter is higher in manganese, vitamin E, copper, magnesium, and folate; however, tuna is richer in selenium, vitamin B12, vitamin B3, and vitamin B6.
Daily need coverage for selenium for tuna is 189% higher.
Peanut butter contains 128 times more manganese than tuna. While peanut butter contains 1.665mg of manganese, tuna contains only 0.013mg.
Tuna has less saturated fat.
Tuna has a lower glycemic index (0) than peanut butter (14).

Peanut butter, smooth style, without salt and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

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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.

Peanut butter

Tuna

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+1125%
Contains more IronIron	+89.1%
Contains more CopperCopper	+881.4%
Contains more ZincZinc	+457.8%
Contains less SodiumSodium	-68.5%
Contains more ManganeseManganese	+12707.7%

Contains more SeleniumSelenium

+2539%

~equal in Potassium ~527mg

~equal in Phosphorus ~333mg

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.

Peanut butter

Tuna

Contains more Vitamin EVitamin E	+3037.9%
Contains more Vitamin B1Vitamin B1	+11.9%
Contains more Vitamin B2Vitamin B2	+40.1%
Contains more Vitamin B5Vitamin B5	+240.4%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+4250%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+68.3%
Contains more Vitamin B6Vitamin B6	+135.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+23.2%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.1µg	108.2µg	189%
Vitamin B12	0µg	2.35µg	98%
Polyunsaturated fat	12.535g	0.175g	82%
Fats	51.36g	0.59g	78%
Manganese	1.665mg	0.013mg	72%
Monounsaturated fat	25.941g	0.138g	65%
Vitamin E	9.1mg	0.29mg	59%
Vitamin B3	13.112mg	22.07mg	56%
Vitamin B6	0.441mg	1.038mg	46%
Saturated fat	10.325g	0.205g	46%
Copper	0.422mg	0.043mg	42%
Magnesium	168mg	42mg	30%
Calories	598kcal	130kcal	23%
Folate	87µg	2µg	21%
Fiber	5g	0g	20%
Zinc	2.51mg	0.45mg	19%
Vitamin B5	1.137mg	0.334mg	16%
Cholesterol	0mg	47mg	16%
Protein	22.21g	29.15g	14%
Vitamin D	0IU	82IU	10%
Vitamin D	0µg	2µg	10%
Iron	1.74mg	0.92mg	10%
Carbs	22.31g	0g	7%
Calcium	49mg	4mg	5%
Vitamin B2	0.192mg	0.137mg	4%
Choline	63mg	77.6mg	3%
Vitamin A	0µg	22µg	2%
Sodium	17mg	54mg	2%
Vitamin B1	0.15mg	0.134mg	1%
Starch	3.56g		1%
Potassium	558mg	527mg	1%
Net carbs	17.31g	0g	N/A
Sugar	10.49g	0g	N/A
Phosphorus	335mg	333mg	0%
Vitamin K	0.3µg	0.1µg	0%
Trans fat	0.075g	0.02g	N/A
Tryptophan	0.231mg	0.313mg	0%
Threonine	0.525mg	1.224mg	0%
Isoleucine	0.616mg	1.287mg	0%
Leucine	1.546mg	2.27mg	0%
Lysine	0.681mg	2.565mg	0%
Methionine	0.265mg	0.827mg	0%
Phenylalanine	1.202mg	1.091mg	0%
Valine	0.782mg	1.438mg	0%
Histidine	0.557mg	0.822mg	0%
Fructose	0.12g		0%
Omega-3 - EPA	0g	0.015g	N/A
Omega-3 - DHA	0g	0.105g	N/A
Omega-3 - ALA	0.027g		N/A
Omega-3 - DPA	0g	0.005g	N/A
Omega-3 - Eicosatrienoic acid	0.01g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g	0.002g	N/A
Omega-6 - Linoleic acid	12.215g		N/A