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  6. Quinoa vs. Tuna Bluefin

Quinoa vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and tuna Bluefin

  • Quinoa is higher in manganese, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, vitamin B2, and vitamin B1.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than quinoa.
  • Quinoa contains 32 times more manganese than tuna Bluefin. While quinoa contains 0.631mg of manganese, tuna Bluefin contains only 0.02mg.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Quinoa, cooked and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 +70%
Contains more IronIron +13.7%
Contains more CopperCopper +74.5%
Contains more ZincZinc +41.6%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +3055%
Contains more PotassiumPotassium +87.8%
Contains more PhosphorusPhosphorus +114.5%
Contains more SeleniumSelenium +1571.4%
~equal in Magnesium ~64mg

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.
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +∞%
Contains more FolateFolate +2000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +159.8%
Contains more Vitamin B2Vitamin B2 +178.2%
Contains more Vitamin B3Vitamin B3 +2458.3%
Contains more Vitamin B6Vitamin B6 +326.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Selenium 2.8µg 46.8µg 80%
Vitamin B3 0.412mg 10.54mg 63%
Protein 4.4g 29.91g 51%
Vitamin B6 0.123mg 0.525mg 31%
Vitamin B5 1.37mg 27%
Manganese 0.631mg 0.02mg 27%
Phosphorus 152mg 326mg 25%
Cholesterol 0mg 49mg 16%
Vitamin B2 0.11mg 0.306mg 15%
Vitamin B1 0.107mg 0.278mg 14%
Fiber 2.8g 0g 11%
Folate 42µg 2µg 10%
Copper 0.192mg 0.11mg 9%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Fats 1.92g 6.28g 7%
Saturated fat 0.231g 1.612g 6%
Polyunsaturated fat 1.078g 1.844g 5%
Choline 23mg 4%
Potassium 172mg 323mg 4%
Monounsaturated fat 0.528g 2.053g 4%
Vitamin E 0.63mg 4%
Calories 120kcal 184kcal 3%
Zinc 1.09mg 0.77mg 3%
Sodium 7mg 50mg 2%
Iron 1.49mg 1.31mg 2%
Calcium 17mg 10mg 1%
Net carbs 18.5g 0g N/A
Magnesium 64mg 64mg 0%
Sugar 0.87g N/A
Tryptophan 0.052mg 0.335mg 0%
Threonine 0.131mg 1.311mg 0%
Isoleucine 0.157mg 1.378mg 0%
Leucine 0.261mg 2.431mg 0%
Lysine 0.239mg 2.747mg 0%
Methionine 0.096mg 0.885mg 0%
Phenylalanine 0.185mg 1.168mg 0%
Valine 0.185mg 1.541mg 0%
Histidine 0.127mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0.015g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +21.2%
Contains more ProteinProtein +579.8%
Contains more FatsFats +227.1%
Contains more OtherOther +513%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -85.7%
Contains more Mono. FatMonounsaturated fat +288.8%
Contains more Poly. FatPolyunsaturated fat +71.1%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.