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  6. Tuna Bluefin vs. Leek

Tuna Bluefin vs. Leek — In-Depth Nutrition Comparison

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The main differences between tuna Bluefin and leek

  • Tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin B2, vitamin B1, and vitamin A, yet leek is richer in manganese.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin contains 47 times more selenium than leek. Tuna Bluefin contains 46.8µg of selenium, while leek contains 1µg.
  • Tuna Bluefin has a lower glycemic index than leek.

Food types used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Tuna Bluefin vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +79.4%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +831.4%
Contains more SeleniumSelenium +4580%
Contains more CalciumCalcium +490%
Contains more IronIron +60.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2305%
~equal in Copper ~0.12mg

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +812%
Contains more Vitamin B1Vitamin B1 +363.3%
Contains more Vitamin B2Vitamin B2 +920%
Contains more Vitamin B3Vitamin B3 +2535%
Contains more Vitamin B5Vitamin B5 +878.6%
Contains more Vitamin B6Vitamin B6 +125.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +3100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Leek DV% diff.
Vitamin B12 10.88µg 0µg 453%
Selenium 46.8µg 1µg 83%
Vitamin A 757µg 83µg 75%
Vitamin B3 10.54mg 0.4mg 63%
Protein 29.91g 1.5g 57%
Phosphorus 326mg 35mg 42%
Vitamin K 47µg 39%
Vitamin B5 1.37mg 0.14mg 25%
Vitamin B6 0.525mg 0.233mg 22%
Vitamin B2 0.306mg 0.03mg 21%
Manganese 0.02mg 0.481mg 20%
Vitamin B1 0.278mg 0.06mg 18%
Folate 2µg 64µg 16%
Cholesterol 49mg 0mg 16%
Vitamin C 0mg 12mg 13%
Polyunsaturated fat 1.844g 0.166g 11%
Iron 1.31mg 2.1mg 10%
Magnesium 64mg 28mg 9%
Fats 6.28g 0.3g 9%
Fiber 0g 1.8g 7%
Saturated fat 1.612g 0.04g 7%
Calories 184kcal 61kcal 6%
Vitamin E 0.92mg 6%
Zinc 0.77mg 0.12mg 6%
Calcium 10mg 59mg 5%
Carbs 0g 14.15g 5%
Monounsaturated fat 2.053g 0.004g 5%
Potassium 323mg 180mg 4%
Choline 9.5mg 2%
Sodium 50mg 20mg 1%
Copper 0.11mg 0.12mg 1%
Net carbs 0g 12.35g N/A
Sugar 3.9g N/A
Tryptophan 0.335mg 0.012mg 0%
Threonine 1.311mg 0.063mg 0%
Isoleucine 1.378mg 0.052mg 0%
Leucine 2.431mg 0.096mg 0%
Lysine 2.747mg 0.078mg 0%
Methionine 0.885mg 0.018mg 0%
Phenylalanine 1.168mg 0.055mg 0%
Valine 1.541mg 0.056mg 0%
Histidine 0.88mg 0.025mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1894%
Contains more FatsFats +1993.3%
Contains more OtherOther +349.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.5%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +51225%
Contains more Poly. FatPolyunsaturated fat +1010.8%
Contains less Sat. FatSaturated fat -97.5%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.