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Sunfish vs. Tuna — In-Depth Nutrition Comparison

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How are Sunfish and Tuna different?

  • Sunfish is higher in Manganese, Copper, Zinc, Vitamin B5, and Calcium, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, and Phosphorus.
  • Daily need coverage for Selenium from Tuna is 167% higher.
  • Sunfish contains 69 times more Manganese than Tuna. While Sunfish contains 0.897mg of Manganese, Tuna contains only 0.013mg.
  • Tuna has less Cholesterol.

Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Sunfish 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.
Sunfish
Sunfish
5
:
5
Tuna
Tuna
Contains more Calcium +2475%
Contains more Iron +67.4%
Contains more Zinc +342.2%
Contains more Copper +795.3%
Contains more Manganese +6800%
Contains more Magnesium +10.5%
Contains more Phosphorus +44.2%
Contains more Potassium +17.4%
Contains less Sodium -47.6%
Contains more Selenium +567.9%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2475%
Contains more Iron +67.4%
Contains more Zinc +342.2%
Contains more Copper +795.3%
Contains more Manganese +6800%
Contains more Magnesium +10.5%
Contains more Phosphorus +44.2%
Contains more Potassium +17.4%
Contains less Sodium -47.6%
Contains more Selenium +567.9%

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.
Sunfish
Sunfish
3
:
9
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin A +12.1%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +61.2%
Contains more Vitamin B3 +1409.6%
Contains more Vitamin B6 +652.2%
Equal in Vitamin B12 - 2.35
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin A +12.1%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +61.2%
Contains more Vitamin B3 +1409.6%
Contains more Vitamin B6 +652.2%
Equal in Vitamin B12 - 2.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
2
:
2
Tuna
Tuna
Contains more Fats +52.5%
Contains more Protein +17.2%
Contains more Other +151%
Equal in Water - 68.98
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +52.5%
Contains more Protein +17.2%
Contains more Other +151%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
3
:
0
Tuna
Tuna
Contains less Saturated Fat -13.2%
Contains more Polyunsaturated fat +80%
Equal in Monounsaturated Fat - 0.138
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -13.2%
Contains more Polyunsaturated fat +80%
Equal in Monounsaturated Fat - 0.138

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunfish Tuna Opinion
Protein 24.87g 29.15g Tuna
Fats 0.9g 0.59g Sunfish
Calories 114kcal 130kcal Tuna
Calcium 103mg 4mg Sunfish
Iron 1.54mg 0.92mg Sunfish
Magnesium 38mg 42mg Tuna
Phosphorus 231mg 333mg Tuna
Potassium 449mg 527mg Tuna
Sodium 103mg 54mg Tuna
Zinc 1.99mg 0.45mg Sunfish
Copper 0.385mg 0.043mg Sunfish
Manganese 0.897mg 0.013mg Sunfish
Selenium 16.2µg 108.2µg Tuna
Vitamin A 58IU 65IU Tuna
Vitamin A RAE 17µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 1mg 0mg Sunfish
Vitamin B1 0.092mg 0.134mg Tuna
Vitamin B2 0.085mg 0.137mg Tuna
Vitamin B3 1.462mg 22.07mg Tuna
Vitamin B5 0.865mg 0.334mg Sunfish
Vitamin B6 0.138mg 1.038mg Tuna
Folate 17µg 2µg Sunfish
Vitamin B12 2.31µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.279mg 0.313mg Tuna
Threonine 1.09mg 1.224mg Tuna
Isoleucine 1.146mg 1.287mg Tuna
Leucine 2.022mg 2.27mg Tuna
Lysine 2.284mg 2.565mg Tuna
Methionine 0.736mg 0.827mg Tuna
Phenylalanine 0.971mg 1.091mg Tuna
Valine 1.281mg 1.438mg Tuna
Histidine 0.732mg 0.822mg Tuna
Cholesterol 86mg 47mg Tuna
Trans Fat 0.02g Sunfish
Saturated Fat 0.178g 0.205g Sunfish
Omega-3 - DHA 0.092g 0.105g Tuna
Omega-3 - EPA 0.047g 0.015g Sunfish
Omega-3 - DPA 0.042g 0.005g Sunfish
Monounsaturated Fat 0.15g 0.138g Sunfish
Polyunsaturated fat 0.315g 0.175g Sunfish
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish 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
39%
Sunfish
92%
Tuna
Minerals Daily Need Coverage Score
66%
Sunfish
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 39mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.027g)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.