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  6. Trout vs. Tuna

Trout vs. Tuna — In-Depth Nutrition Comparison

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Important differences between Trout and Tuna

  • Trout has more Vitamin D, Vitamin B12, Vitamin B5, Vitamin E , and Vitamin A RAE, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, and Phosphorus.
  • Tuna's daily need coverage for Selenium is 146% more.
  • Trout contains 10 times more Vitamin E than Tuna. Trout contains 2.79mg of Vitamin E , while Tuna contains 0.29mg.
  • Tuna contains less Cholesterol.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

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.
Trout
Trout
3
:
6
Tuna
Tuna
Contains more Calcium +650%
Contains more Zinc +20%
Contains more Copper +27.9%
Contains more Iron +155.6%
Contains more Magnesium +40%
Contains more Phosphorus +23.3%
Contains more Potassium +17.1%
Contains less Sodium -11.5%
Contains more Selenium +285.1%
Equal in Manganese - 0.013
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +650%
Contains more Zinc +20%
Contains more Copper +27.9%
Contains more Iron +155.6%
Contains more Magnesium +40%
Contains more Phosphorus +23.3%
Contains more Potassium +17.1%
Contains less Sodium -11.5%
Contains more Selenium +285.1%
Equal in Manganese - 0.013

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.
Trout
Trout
8
:
3
Tuna
Tuna
Contains more Vitamin A +363.1%
Contains more Vitamin E +862.1%
Contains more Vitamin D +850%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +495.8%
Contains more Folate +500%
Contains more Vitamin B12 +74.9%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +232.1%
Contains more Vitamin B6 +168.9%
Equal in Vitamin B1 - 0.134
Equal in Vitamin K - 0.1
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
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 A +363.1%
Contains more Vitamin E +862.1%
Contains more Vitamin D +850%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +495.8%
Contains more Folate +500%
Contains more Vitamin B12 +74.9%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +232.1%
Contains more Vitamin B6 +168.9%
Equal in Vitamin B1 - 0.134
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
1
:
3
Tuna
Tuna
Contains more Fats +1150.8%
Contains more Protein +22.5%
Contains more Other +1180%
Equal in Water - 68.98
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +1150.8%
Contains more Protein +22.5%
Contains more Other +1180%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1612.3%
Contains more Polyunsaturated fat +928%
Contains less Saturated Fat -87.6%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1612.3%
Contains more Polyunsaturated fat +928%
Contains less Saturated Fat -87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Tuna Opinion
Protein 23.8g 29.15g Tuna
Fats 7.38g 0.59g Trout
Calories 168kcal 130kcal Trout
Calcium 30mg 4mg Trout
Iron 0.36mg 0.92mg Tuna
Magnesium 30mg 42mg Tuna
Phosphorus 270mg 333mg Tuna
Potassium 450mg 527mg Tuna
Sodium 61mg 54mg Tuna
Zinc 0.54mg 0.45mg Trout
Copper 0.055mg 0.043mg Trout
Manganese 0.013mg 0.013mg
Selenium 28.1µg 108.2µg Tuna
Vitamin A 301IU 65IU Trout
Vitamin A RAE 100µg 22µg Trout
Vitamin E 2.79mg 0.29mg Trout
Vitamin D 759IU 82IU Trout
Vitamin D 19µg 2µg Trout
Vitamin C 2.9mg 0mg Trout
Vitamin B1 0.143mg 0.134mg Trout
Vitamin B2 0.107mg 0.137mg Tuna
Vitamin B3 6.646mg 22.07mg Tuna
Vitamin B5 1.99mg 0.334mg Trout
Vitamin B6 0.386mg 1.038mg Tuna
Folate 12µg 2µg Trout
Vitamin B12 4.11µg 2.35µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.313mg Tuna
Threonine 1.092mg 1.224mg Tuna
Isoleucine 1.148mg 1.287mg Tuna
Leucine 2.025mg 2.27mg Tuna
Lysine 2.287mg 2.565mg Tuna
Methionine 0.738mg 0.827mg Tuna
Phenylalanine 0.973mg 1.091mg Tuna
Valine 1.283mg 1.438mg Tuna
Histidine 0.733mg 0.822mg Tuna
Cholesterol 70mg 47mg Tuna
Trans Fat 0.056g 0.02g Tuna
Saturated Fat 1.651g 0.205g Tuna
Omega-3 - DHA 0.616g 0.105g Trout
Omega-3 - EPA 0.259g 0.015g Trout
Omega-3 - DPA 0.109g 0.005g Trout
Monounsaturated Fat 2.363g 0.138g Trout
Polyunsaturated fat 1.799g 0.175g Trout
Omega-6 - Eicosadienoic acid 0.047g 0.002g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
131%
Trout
92%
Tuna
Minerals Daily Need Coverage Score
40%
Trout
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.446g)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.