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  6. Tuna Bluefin vs. Matzo

Tuna Bluefin vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between tuna Bluefin and matzo

  • Tuna Bluefin is higher in vitamin B12, vitamin A, vitamin B3, phosphorus, vitamin B6, vitamin B5, and selenium, yet matzo is higher in manganese and iron.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than matzo.
  • The amount of cholesterol in matzo is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Crackers, matzo, plain.

Infographic

Tuna Bluefin vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +156%
Contains more PotassiumPotassium +188.4%
Contains more CopperCopper +83.3%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +266.3%
Contains more SeleniumSelenium +26.8%
Contains more CalciumCalcium +30%
Contains more IronIron +141.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3150%

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%
Matzo
Matzo
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 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +170.8%
Contains more Vitamin B5Vitamin B5 +209.3%
Contains more Vitamin B6Vitamin B6 +356.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.291mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Matzo DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Vitamin B3 10.54mg 3.892mg 42%
Protein 29.91g 10g 40%
Phosphorus 326mg 89mg 34%
Vitamin B6 0.525mg 0.115mg 32%
Carbs 0g 83.7g 28%
Manganese 0.02mg 0.65mg 27%
Iron 1.31mg 3.16mg 23%
Vitamin B5 1.37mg 0.443mg 19%
Selenium 46.8µg 36.9µg 18%
Cholesterol 49mg 0mg 16%
Fiber 0g 3g 12%
Calories 184kcal 395kcal 11%
Vitamin B1 0.278mg 0.387mg 9%
Magnesium 64mg 25mg 9%
Fats 6.28g 1.4g 8%
Polyunsaturated fat 1.844g 0.603g 8%
Saturated fat 1.612g 0.226g 6%
Copper 0.11mg 0.06mg 6%
Potassium 323mg 112mg 6%
Monounsaturated fat 2.053g 0.127g 5%
Folate 2µg 17µg 4%
Sodium 50mg 0mg 2%
Choline 10.8mg 2%
Zinc 0.77mg 0.68mg 1%
Vitamin B2 0.306mg 0.291mg 1%
Net carbs 0g 80.7g N/A
Calcium 10mg 13mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.335mg 0.116mg 0%
Threonine 1.311mg 0.267mg 0%
Isoleucine 1.378mg 0.371mg 0%
Leucine 2.431mg 0.692mg 0%
Lysine 2.747mg 0.193mg 0%
Methionine 0.885mg 0.176mg 0%
Phenylalanine 1.168mg 0.494mg 0%
Valine 1.541mg 0.42mg 0%
Histidine 0.88mg 0.213mg 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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +199.1%
Contains more FatsFats +348.6%
Contains more WaterWater +1274.2%
Contains more OtherOther +686.7%
Contains more CarbsCarbs +∞%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +1516.5%
Contains more Poly. FatPolyunsaturated fat +205.8%
Contains less Sat. FatSaturated fat -86%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.