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  6. Tuna Bluefin vs. Flax seeds

Tuna Bluefin vs. Flax seeds — In-Depth Nutrition Comparison

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How are tuna Bluefin and flax seeds different?

  • Tuna Bluefin is richer in vitamin B12, vitamin A, and vitamin B3, while flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than flax seeds.

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

Infographic

Tuna Bluefin vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +84.3%
Contains more MagnesiumMagnesium +512.5%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +151.7%
Contains more IronIron +337.4%
Contains more CopperCopper +1009.1%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +96.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B3Vitamin B3 +242.2%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +491.4%
Contains more FolateFolate +4250%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.473mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Flax seeds DV% diff.
Vitamin B12 10.88µg 0µg 453%
Polyunsaturated fat 1.844g 28.73g 179%
Copper 0.11mg 1.22mg 123%
Vitamin B1 0.278mg 1.644mg 114%
Fiber 0g 27.3g 109%
Manganese 0.02mg 2.482mg 107%
Vitamin A 757µg 0µg 84%
Magnesium 64mg 392mg 78%
Iron 1.31mg 5.73mg 55%
Fats 6.28g 42.16g 55%
Vitamin B3 10.54mg 3.08mg 47%
Phosphorus 326mg 642mg 45%
Selenium 46.8µg 25.4µg 39%
Zinc 0.77mg 4.34mg 32%
Calcium 10mg 255mg 25%
Protein 29.91g 18.29g 23%
Folate 2µg 87µg 21%
Calories 184kcal 534kcal 18%
Cholesterol 49mg 0mg 16%
Potassium 323mg 813mg 14%
Monounsaturated fat 2.053g 7.527g 14%
Choline 78.7mg 14%
Vitamin B2 0.306mg 0.161mg 11%
Carbs 0g 28.88g 10%
Saturated fat 1.612g 3.663g 9%
Vitamin B5 1.37mg 0.985mg 8%
Vitamin B6 0.525mg 0.473mg 4%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 50mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.335mg 0.297mg 0%
Threonine 1.311mg 0.766mg 0%
Isoleucine 1.378mg 0.896mg 0%
Leucine 2.431mg 1.235mg 0%
Lysine 2.747mg 0.862mg 0%
Methionine 0.885mg 0.37mg 0%
Phenylalanine 1.168mg 0.957mg 0%
Valine 1.541mg 1.072mg 0%
Histidine 0.88mg 0.472mg 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
Omega-6 - Eicosadienoic acid 0.007g 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
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 ProteinProtein +63.5%
Contains more WaterWater +749%
Contains more OtherOther +27.2%
Contains more FatsFats +571.3%
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +266.6%
Contains more Poly. FatPolyunsaturated fat +1458%

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 seeds - 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.