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Tuna Bluefin vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between tuna Bluefin and cauliflower

  • Tuna Bluefin has more vitamin B12, vitamin A, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B1, and vitamin B2; however, cauliflower is higher in vitamin C.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than cauliflower.
  • Cauliflower has less cholesterol.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Cauliflower, raw.

Infographic

Tuna Bluefin vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +326.7%
Contains more IronIron +211.9%
Contains more CopperCopper +182.1%
Contains more ZincZinc +185.2%
Contains more PhosphorusPhosphorus +640.9%
Contains more SeleniumSelenium +7700%
Contains more CalciumCalcium +120%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +675%
~equal in Potassium ~299mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +456%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +1978.9%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +2750%
~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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1457.8%
Contains more FatsFats +2142.9%
Contains more OtherOther +521.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +5938.2%
Contains more Poly. FatPolyunsaturated fat +5848.4%
Contains less Sat. FatSaturated fat -91.9%

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 Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Cauliflower DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Selenium 46.8µg 0.6µg 84%
Vitamin B3 10.54mg 0.507mg 63%
Protein 29.91g 1.92g 56%
Vitamin C 0mg 48.2mg 54%
Phosphorus 326mg 44mg 40%
Vitamin B6 0.525mg 0.184mg 26%
Vitamin B1 0.278mg 0.05mg 19%
Vitamin B2 0.306mg 0.06mg 19%
Cholesterol 49mg 0mg 16%
Vitamin B5 1.37mg 0.667mg 14%
Folate 2µg 57µg 14%
Vitamin K 15.5µg 13%
Magnesium 64mg 15mg 12%
Polyunsaturated fat 1.844g 0.031g 12%
Iron 1.31mg 0.42mg 11%
Fats 6.28g 0.28g 9%
Choline 44.3mg 8%
Calories 184kcal 25kcal 8%
Copper 0.11mg 0.039mg 8%
Fiber 0g 2g 8%
Saturated fat 1.612g 0.13g 7%
Manganese 0.02mg 0.155mg 6%
Zinc 0.77mg 0.27mg 5%
Monounsaturated fat 2.053g 0.034g 5%
Carbs 0g 4.97g 2%
Fructose 0.97g 1%
Sodium 50mg 30mg 1%
Potassium 323mg 299mg 1%
Calcium 10mg 22mg 1%
Vitamin E 0.08mg 1%
Net carbs 0g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.335mg 0.02mg 0%
Threonine 1.311mg 0.076mg 0%
Isoleucine 1.378mg 0.071mg 0%
Leucine 2.431mg 0.106mg 0%
Lysine 2.747mg 0.217mg 0%
Methionine 0.885mg 0.02mg 0%
Phenylalanine 1.168mg 0.065mg 0%
Valine 1.541mg 0.125mg 0%
Histidine 0.88mg 0.056mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.16g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

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

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
30%
Cauliflower
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.482g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $6.6)
Which food is richer in vitamins?
?
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.