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  6. Tuna Bluefin vs. Quinoa

Tuna Bluefin vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between tuna Bluefin and quinoa

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, vitamin B2, and vitamin B1, yet quinoa is higher in manganese.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than quinoa.
  • The glycemic index of tuna Bluefin is lower.

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

Infographic

Tuna Bluefin vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +87.8%
Contains more PhosphorusPhosphorus +114.5%
Contains more SeleniumSelenium +1571.4%
Contains more CalciumCalcium +70%
Contains more IronIron +13.7%
Contains more CopperCopper +74.5%
Contains more ZincZinc +41.6%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +3055%
~equal in Magnesium ~64mg

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%
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +159.8%
Contains more Vitamin B2Vitamin B2 +178.2%
Contains more Vitamin B3Vitamin B3 +2458.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +326.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Quinoa DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Selenium 46.8µg 2.8µg 80%
Vitamin B3 10.54mg 0.412mg 63%
Protein 29.91g 4.4g 51%
Vitamin B6 0.525mg 0.123mg 31%
Vitamin B5 1.37mg 27%
Manganese 0.02mg 0.631mg 27%
Phosphorus 326mg 152mg 25%
Cholesterol 49mg 0mg 16%
Vitamin B2 0.306mg 0.11mg 15%
Vitamin B1 0.278mg 0.107mg 14%
Fiber 0g 2.8g 11%
Folate 2µg 42µg 10%
Copper 0.11mg 0.192mg 9%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Fats 6.28g 1.92g 7%
Saturated fat 1.612g 0.231g 6%
Polyunsaturated fat 1.844g 1.078g 5%
Choline 23mg 4%
Potassium 323mg 172mg 4%
Monounsaturated fat 2.053g 0.528g 4%
Vitamin E 0.63mg 4%
Calories 184kcal 120kcal 3%
Zinc 0.77mg 1.09mg 3%
Sodium 50mg 7mg 2%
Iron 1.31mg 1.49mg 2%
Calcium 10mg 17mg 1%
Net carbs 0g 18.5g N/A
Magnesium 64mg 64mg 0%
Sugar 0.87g N/A
Tryptophan 0.335mg 0.052mg 0%
Threonine 1.311mg 0.131mg 0%
Isoleucine 1.378mg 0.157mg 0%
Leucine 2.431mg 0.261mg 0%
Lysine 2.747mg 0.239mg 0%
Methionine 0.885mg 0.096mg 0%
Phenylalanine 1.168mg 0.185mg 0%
Valine 1.541mg 0.185mg 0%
Histidine 0.88mg 0.127mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +579.8%
Contains more FatsFats +227.1%
Contains more OtherOther +513%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +288.8%
Contains more Poly. FatPolyunsaturated fat +71.1%
Contains less Sat. FatSaturated fat -85.7%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.