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Tuna Bluefin vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between Tuna Bluefin and Waffle

  • Tuna Bluefin is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, yet Waffle is higher in Calcium, Iron, and Folate.
  • Tuna Bluefin covers your daily Vitamin B12 needs 443% more than Waffle.
  • Tuna Bluefin contains 12 times more Vitamin A RAE than Waffle. While Tuna Bluefin contains 757µg of Vitamin A RAE, Waffle contains only 65µg.
  • The amount of Sodium in Tuna Bluefin is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Waffles, plain, prepared from recipe.

Infographic

Tuna Bluefin vs Waffle 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.
Contains more Magnesium +236.8%
Contains more Phosphorus +71.6%
Contains more Potassium +103.1%
Contains less Sodium -90.2%
Contains more Zinc +13.2%
Contains more Copper +77.4%
Contains more Calcium +2450%
Contains more Iron +76.3%
Contains more Manganese +1225%
Equal in Selenium - 46.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Magnesium +236.8%
Contains more Phosphorus +71.6%
Contains more Potassium +103.1%
Contains less Sodium -90.2%
Contains more Zinc +13.2%
Contains more Copper +77.4%
Contains more Calcium +2450%
Contains more Iron +76.3%
Contains more Manganese +1225%
Equal in Selenium - 46.2

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.
:
3
Waffle
Contains more Vitamin A +1005.3%
Contains more Vitamin B3 +408.4%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +837.5%
Contains more Vitamin B12 +4252%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.4%
Contains more Folate +2200%
Equal in Vitamin B1 - 0.263
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin A +1005.3%
Contains more Vitamin B3 +408.4%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +837.5%
Contains more Vitamin B12 +4252%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.4%
Contains more Folate +2200%
Equal in Vitamin B1 - 0.263

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +278.6%
Contains more Water +40.7%
Contains more Other +52.3%
Contains more Fats +124.5%
Contains more Carbs +∞%
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +278.6%
Contains more Water +40.7%
Contains more Other +52.3%
Contains more Fats +124.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +268%
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +268%

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

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Waffle Opinion
Net carbs 0g 32.9g Waffle
Protein 29.91g 7.9g Tuna Bluefin
Fats 6.28g 14.1g Waffle
Carbs 0g 32.9g Waffle
Calories 184kcal 291kcal Waffle
Calcium 10mg 255mg Waffle
Iron 1.31mg 2.31mg Waffle
Magnesium 64mg 19mg Tuna Bluefin
Phosphorus 326mg 190mg Tuna Bluefin
Potassium 323mg 159mg Tuna Bluefin
Sodium 50mg 511mg Tuna Bluefin
Zinc 0.77mg 0.68mg Tuna Bluefin
Copper 0.11mg 0.062mg Tuna Bluefin
Manganese 0.02mg 0.265mg Waffle
Selenium 46.8µg 46.2µg Tuna Bluefin
Vitamin A 2520IU 228IU Tuna Bluefin
Vitamin A RAE 757µg 65µg Tuna Bluefin
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.278mg 0.263mg Tuna Bluefin
Vitamin B2 0.306mg 0.347mg Waffle
Vitamin B3 10.54mg 2.073mg Tuna Bluefin
Vitamin B5 1.37mg 0.485mg Tuna Bluefin
Vitamin B6 0.525mg 0.056mg Tuna Bluefin
Folate 2µg 46µg Waffle
Vitamin B12 10.88µg 0.25µg Tuna Bluefin
Tryptophan 0.335mg 0.099mg Tuna Bluefin
Threonine 1.311mg 0.289mg Tuna Bluefin
Isoleucine 1.378mg 0.362mg Tuna Bluefin
Leucine 2.431mg 0.63mg Tuna Bluefin
Lysine 2.747mg 0.384mg Tuna Bluefin
Methionine 0.885mg 0.179mg Tuna Bluefin
Phenylalanine 1.168mg 0.395mg Tuna Bluefin
Valine 1.541mg 0.409mg Tuna Bluefin
Histidine 0.88mg 0.187mg Tuna Bluefin
Cholesterol 49mg 69mg Tuna Bluefin
Saturated Fat 1.612g 2.866g Tuna Bluefin
Omega-3 - DHA 1.141g 0.006g Tuna Bluefin
Omega-3 - EPA 0.363g 0.001g Tuna Bluefin
Omega-3 - DPA 0.16g 0g Tuna Bluefin
Monounsaturated Fat 2.053g 3.521g Waffle
Polyunsaturated fat 1.844g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Waffle
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
26%
Waffle
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
66%
Waffle

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $7)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 461mg)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated Fat (difference - 1.254g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 76)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.