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  6. Tuna Bluefin vs. Walnut

Tuna Bluefin vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between tuna Bluefin and walnut

  • Tuna Bluefin has more vitamin B12, selenium, vitamin B3, and vitamin A; however, walnut is higher in copper, manganese, fiber, folate, and magnesium.
  • Tuna Bluefin covers your daily need for vitamin B12, 453% more than walnut.
  • Tuna Bluefin has 126 times more vitamin A than walnut. While tuna Bluefin has 2520IU of vitamin A, walnut has only 20IU.
  • Tuna Bluefin has less saturated fat.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Nuts, walnuts, english.

Infographic

Tuna Bluefin vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +855.1%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +122.1%
Contains more CopperCopper +1341.8%
Contains more ZincZinc +301.3%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +16970%
~equal in Phosphorus ~346mg

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%
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +75600%
Contains more Vitamin B2Vitamin B2 +104%
Contains more Vitamin B3Vitamin B3 +836.9%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more FolateFolate +4800%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.537mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Walnut DV% diff.
Vitamin B12 10.88µg 0µg 453%
Polyunsaturated fat 1.844g 47.174g 302%
Copper 0.11mg 1.586mg 164%
Manganese 0.02mg 3.414mg 148%
Fats 6.28g 65.21g 91%
Vitamin A 757µg 1µg 84%
Selenium 46.8µg 4.9µg 76%
Vitamin B3 10.54mg 1.125mg 59%
Protein 29.91g 15.23g 29%
Fiber 0g 6.7g 27%
Folate 2µg 98µg 24%
Calories 184kcal 654kcal 24%
Magnesium 64mg 158mg 22%
Saturated fat 1.612g 6.126g 21%
Zinc 0.77mg 3.09mg 21%
Iron 1.31mg 2.91mg 20%
Monounsaturated fat 2.053g 8.933g 17%
Cholesterol 49mg 0mg 16%
Vitamin B5 1.37mg 0.57mg 16%
Vitamin B2 0.306mg 0.15mg 12%
Calcium 10mg 98mg 9%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B1 0.278mg 0.341mg 5%
Carbs 0g 13.71g 5%
Phosphorus 326mg 346mg 3%
Potassium 323mg 441mg 3%
Sodium 50mg 2mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B6 0.525mg 0.537mg 1%
Net carbs 0g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.335mg 0.17mg 0%
Threonine 1.311mg 0.596mg 0%
Isoleucine 1.378mg 0.625mg 0%
Leucine 2.431mg 1.17mg 0%
Lysine 2.747mg 0.424mg 0%
Methionine 0.885mg 0.236mg 0%
Phenylalanine 1.168mg 0.711mg 0%
Valine 1.541mg 0.753mg 0%
Histidine 0.88mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +96.4%
Contains more WaterWater +1351.8%
Contains more OtherOther +165.2%
Contains more FatsFats +938.4%
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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +335.1%
Contains more Poly. FatPolyunsaturated fat +2458.2%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.