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  6. Tuna Bluefin vs. Flax

Tuna Bluefin vs. Flax — In-Depth Nutrition Comparison

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How are Tuna Bluefin and Flax different?

  • Tuna Bluefin is richer in Vitamin B12, Vitamin A RAE, and Vitamin B3, while Flax is higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, and Phosphorus.
  • Tuna Bluefin covers your daily need of Vitamin B12 453% more than Flax.

Fish, tuna, fresh, bluefin, cooked, dry heat and Seeds, flaxseed types were used in this article.

Infographic

Tuna Bluefin vs Flax 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.
Tuna Bluefin
Tuna Bluefin
1
:
9
Flax
Flax
Contains more Selenium +84.3%
Contains more Calcium +2450%
Contains more Iron +337.4%
Contains more Magnesium +512.5%
Contains more Phosphorus +96.9%
Contains more Potassium +151.7%
Contains less Sodium -40%
Contains more Zinc +463.6%
Contains more Copper +1009.1%
Contains more Manganese +12310%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +84.3%
Contains more Calcium +2450%
Contains more Iron +337.4%
Contains more Magnesium +512.5%
Contains more Phosphorus +96.9%
Contains more Potassium +151.7%
Contains less Sodium -40%
Contains more Zinc +463.6%
Contains more Copper +1009.1%
Contains more Manganese +12310%

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.
Tuna Bluefin
Tuna Bluefin
6
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +90.1%
Contains more Vitamin B3 +242.2%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +11%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +491.4%
Contains more Folate +4250%
Equal in Vitamin B6 - 0.473
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +90.1%
Contains more Vitamin B3 +242.2%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +11%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +491.4%
Contains more Folate +4250%
Equal in Vitamin B6 - 0.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
3
:
2
Flax
Flax
Contains more Protein +63.5%
Contains more Water +749%
Contains more Other +27.2%
Contains more Fats +571.3%
Contains more Carbs +∞%
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +63.5%
Contains more Water +749%
Contains more Other +27.2%
Contains more Fats +571.3%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna Bluefin
Tuna Bluefin
1
:
2
Flax
Flax
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +266.6%
Contains more Polyunsaturated fat +1458%
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +266.6%
Contains more Polyunsaturated fat +1458%

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Flax Opinion
Net carbs 0g 1.58g Flax
Protein 29.91g 18.29g Tuna Bluefin
Fats 6.28g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 184kcal 534kcal Flax
Sugar 1.55g Tuna Bluefin
Fiber 0g 27.3g Flax
Calcium 10mg 255mg Flax
Iron 1.31mg 5.73mg Flax
Magnesium 64mg 392mg Flax
Phosphorus 326mg 642mg Flax
Potassium 323mg 813mg Flax
Sodium 50mg 30mg Flax
Zinc 0.77mg 4.34mg Flax
Copper 0.11mg 1.22mg Flax
Manganese 0.02mg 2.482mg Flax
Selenium 46.8µg 25.4µg Tuna Bluefin
Vitamin A 2520IU 0IU Tuna Bluefin
Vitamin A RAE 757µg 0µg Tuna Bluefin
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.278mg 1.644mg Flax
Vitamin B2 0.306mg 0.161mg Tuna Bluefin
Vitamin B3 10.54mg 3.08mg Tuna Bluefin
Vitamin B5 1.37mg 0.985mg Tuna Bluefin
Vitamin B6 0.525mg 0.473mg Tuna Bluefin
Folate 2µg 87µg Flax
Vitamin B12 10.88µg 0µg Tuna Bluefin
Vitamin K 4.3µg Flax
Tryptophan 0.335mg 0.297mg Tuna Bluefin
Threonine 1.311mg 0.766mg Tuna Bluefin
Isoleucine 1.378mg 0.896mg Tuna Bluefin
Leucine 2.431mg 1.235mg Tuna Bluefin
Lysine 2.747mg 0.862mg Tuna Bluefin
Methionine 0.885mg 0.37mg Tuna Bluefin
Phenylalanine 1.168mg 0.957mg Tuna Bluefin
Valine 1.541mg 1.072mg Tuna Bluefin
Histidine 0.88mg 0.472mg Tuna Bluefin
Cholesterol 49mg 0mg Flax
Saturated Fat 1.612g 3.663g Tuna Bluefin
Omega-3 - DHA 1.141g 0g Tuna Bluefin
Omega-3 - EPA 0.363g 0g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 7.527g Flax
Polyunsaturated fat 1.844g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
171%
Tuna Bluefin
63%
Flax
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
191%
Flax

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated Fat (difference - 2.051g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.