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  6. Steelhead trout vs. Tuna

Steelhead trout vs. Tuna — In-Depth Nutrition Comparison

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Important differences between steelhead trout and tuna

  • Steelhead trout has more vitamin B12, vitamin D, vitamin E, and monounsaturated fat; however, tuna is richer in selenium and phosphorus.
  • Tuna's daily need coverage for selenium is 149% more.
  • Steelhead trout contains 16 times more monounsaturated fat than tuna. Steelhead trout contains 2.223g of monounsaturated fat, while tuna contains 0.138g.
  • Tuna contains less saturated fat.

The food varieties used in the comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Steelhead trout vs Tuna 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Tuna
Tuna
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +650%
Contains more CopperCopper +34.9%
Contains more ZincZinc +26.7%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +43.8%
Contains more PhosphorusPhosphorus +33.7%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +316.2%

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.
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Tuna
Tuna
8
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin EVitamin E +641.4%
Contains more Vitamin DVitamin D +655%
Contains more Vitamin B12Vitamin B12 +146.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~22µg

All nutrients comparison - raw data values

Nutrient Steelhead trout Tuna DV% diff.
Selenium 26µg 108.2µg 149%
Vitamin B12 5.79µg 2.35µg 143%
Vitamin B3 22.07mg 138%
Vitamin B6 1.038mg 80%
Vitamin D 15.1µg 2µg 66%
Vitamin D 604IU 82IU 65%
Protein 21.11g 29.15g 16%
Choline 77.6mg 14%
Phosphorus 249mg 333mg 12%
Fats 8.26g 0.59g 12%
Vitamin E 2.15mg 0.29mg 12%
Vitamin B2 0.137mg 11%
Vitamin B1 0.134mg 11%
Polyunsaturated fat 1.225g 0.175g 7%
Vitamin B5 0.334mg 7%
Saturated fat 1.53g 0.205g 6%
Monounsaturated fat 2.223g 0.138g 5%
Potassium 365mg 527mg 5%
Magnesium 25mg 42mg 4%
Iron 0.64mg 0.92mg 4%
Cholesterol 59mg 47mg 4%
Calcium 30mg 4mg 3%
Sodium 118mg 54mg 3%
Copper 0.058mg 0.043mg 2%
Calories 159kcal 130kcal 1%
Folate 2µg 1%
Zinc 0.57mg 0.45mg 1%
Vitamin A 20µg 22µg 0%
Manganese 0.011mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.376g 0.015g N/A
Omega-3 - DHA 0.54g 0.105g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +1300%
Contains more ProteinProtein +38.1%
Contains more OtherOther +3100%
~equal in Carbs ~0g
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1510.9%
Contains more Poly. FatPolyunsaturated fat +600%
Contains less Sat. FatSaturated fat -86.6%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.