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  6. Tuna Bluefin vs. Lettuce

Tuna Bluefin vs. Lettuce — In-Depth Nutrition Comparison

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Differences between tuna Bluefin and lettuce

  • Tuna Bluefin has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B2, and vitamin B1, while lettuce has more vitamin A.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Tuna Bluefin has a lower glycemic index. The glycemic index of tuna Bluefin is 0, while the glycemic index of lettuce is 32.

The food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Lettuce, green leaf, raw.

Infographic

Tuna Bluefin vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +392.3%
Contains more PotassiumPotassium +66.5%
Contains more IronIron +52.3%
Contains more CopperCopper +279.3%
Contains more ZincZinc +327.8%
Contains more PhosphorusPhosphorus +1024.1%
Contains more SeleniumSelenium +7700%
Contains more CalciumCalcium +260%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +1150%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin AVitamin A +104.6%
Contains more Vitamin B1Vitamin B1 +297.1%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B3Vitamin B3 +2710.7%
Contains more Vitamin B5Vitamin B5 +922.4%
Contains more Vitamin B6Vitamin B6 +483.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Lettuce DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin K 126.3µg 105%
Selenium 46.8µg 0.6µg 84%
Vitamin B3 10.54mg 0.375mg 64%
Protein 29.91g 1.36g 57%
Vitamin A 757µg 370µg 43%
Phosphorus 326mg 29mg 42%
Vitamin B6 0.525mg 0.09mg 33%
Vitamin B5 1.37mg 0.134mg 25%
Vitamin B2 0.306mg 0.08mg 17%
Vitamin B1 0.278mg 0.07mg 17%
Cholesterol 49mg 0mg 16%
Polyunsaturated fat 1.844g 0.082g 12%
Magnesium 64mg 13mg 12%
Vitamin C 0mg 9.2mg 10%
Manganese 0.02mg 0.25mg 10%
Folate 2µg 38µg 9%
Fats 6.28g 0.15g 9%
Copper 0.11mg 0.029mg 9%
Calories 184kcal 15kcal 8%
Saturated fat 1.612g 0.02g 7%
Iron 1.31mg 0.86mg 6%
Zinc 0.77mg 0.18mg 5%
Fiber 0g 1.3g 5%
Monounsaturated fat 2.053g 0.006g 5%
Potassium 323mg 194mg 4%
Calcium 10mg 36mg 3%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Carbs 0g 2.87g 1%
Sodium 50mg 28mg 1%
Net carbs 0g 1.57g N/A
Sugar 0.78g N/A
Tryptophan 0.335mg 0.009mg 0%
Threonine 1.311mg 0.059mg 0%
Isoleucine 1.378mg 0.084mg 0%
Leucine 2.431mg 0.079mg 0%
Lysine 2.747mg 0.084mg 0%
Methionine 0.885mg 0.016mg 0%
Phenylalanine 1.168mg 0.055mg 0%
Valine 1.541mg 0.07mg 0%
Histidine 0.88mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +2099.3%
Contains more FatsFats +4086.7%
Contains more OtherOther +637.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.7%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +34116.7%
Contains more Poly. FatPolyunsaturated fat +2148.8%
Contains less Sat. FatSaturated fat -98.8%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.