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Tuna Bluefin vs. Canola oil — In-Depth Nutrition Comparison

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Significant differences between tuna Bluefin and canola oil

  • The amount of vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B6, vitamin B5, vitamin B2, and vitamin B1 in tuna Bluefin is higher than in canola oil.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than canola oil.
  • Tuna Bluefin contains less saturated fat.

Specific food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Oil, canola.

Infographic

Tuna Bluefin vs Canola oil 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1492.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +2982.1%
Contains more Poly. FatPolyunsaturated fat +1426.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Canola oil DV% diff.
Vitamin B12 10.88µg 0µg 453%
Polyunsaturated fat 1.844g 28.142g 175%
Monounsaturated fat 2.053g 63.276g 153%
Fats 6.28g 100g 144%
Vitamin E 17.46mg 116%
Selenium 46.8µg 0µg 85%
Vitamin A 757µg 0µg 84%
Vitamin B3 10.54mg 0mg 66%
Protein 29.91g 0g 60%
Vitamin K 71.3µg 59%
Phosphorus 326mg 0mg 47%
Vitamin B6 0.525mg 0mg 40%
Calories 184kcal 884kcal 35%
Vitamin B5 1.37mg 0mg 27%
Saturated fat 1.612g 7.365g 26%
Vitamin B2 0.306mg 0mg 24%
Vitamin B1 0.278mg 0mg 23%
Cholesterol 49mg 0mg 16%
Iron 1.31mg 0mg 16%
Magnesium 64mg 0mg 15%
Copper 0.11mg 0mg 12%
Potassium 323mg 0mg 10%
Zinc 0.77mg 0mg 7%
Sodium 50mg 0mg 2%
Folate 2µg 0µg 1%
Calcium 10mg 0mg 1%
Manganese 0.02mg 0mg 1%
Trans fat 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0.16g 0g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
166%
Tuna Bluefin
41%
Canola oil
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
0%
Canola oil

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated fat (difference - 5.753g)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is richer in vitamins?
Tuna Bluefin
Tuna Bluefin is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 50mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.