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  6. Tuna Bluefin vs. Flour

Tuna Bluefin vs. Flour — In-Depth Nutrition Comparison

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How are tuna Bluefin and flour different?

  • Tuna Bluefin is higher in vitamin B12, vitamin A, vitamin B6, phosphorus, vitamin B3, and selenium; however, flour is richer in folate, vitamin B1, iron, and manganese.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin has a lower glycemic index (0) than flour (72).

Fish, tuna, fresh, bluefin, cooked, dry heat and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Tuna Bluefin vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +201.9%
Contains more PhosphorusPhosphorus +201.9%
Contains more SeleniumSelenium +38.1%
Contains more CalciumCalcium +50%
Contains more IronIron +254.2%
Contains more CopperCopper +30.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +3310%
~equal in Zinc ~0.7mg

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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +78.5%
Contains more Vitamin B5Vitamin B5 +212.8%
Contains more Vitamin B6Vitamin B6 +1093.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +182.4%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more FolateFolate +9050%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Flour DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Folate 2µg 183µg 45%
Iron 1.31mg 4.64mg 42%
Vitamin B1 0.278mg 0.785mg 42%
Protein 29.91g 10.33g 39%
Vitamin B6 0.525mg 0.044mg 37%
Phosphorus 326mg 108mg 31%
Vitamin B3 10.54mg 5.904mg 29%
Manganese 0.02mg 0.682mg 29%
Carbs 0g 76.31g 25%
Selenium 46.8µg 33.9µg 23%
Vitamin B5 1.37mg 0.438mg 19%
Cholesterol 49mg 0mg 16%
Vitamin B2 0.306mg 0.494mg 14%
Fiber 0g 2.7g 11%
Magnesium 64mg 22mg 10%
Polyunsaturated fat 1.844g 0.413g 10%
Calories 184kcal 364kcal 9%
Fats 6.28g 0.98g 8%
Saturated fat 1.612g 0.155g 7%
Potassium 323mg 107mg 6%
Monounsaturated fat 2.053g 0.087g 5%
Copper 0.11mg 0.144mg 4%
Sodium 50mg 2mg 2%
Choline 10.4mg 2%
Zinc 0.77mg 0.7mg 1%
Calcium 10mg 15mg 1%
Net carbs 0g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.335mg 0.127mg 0%
Threonine 1.311mg 0.281mg 0%
Isoleucine 1.378mg 0.357mg 0%
Leucine 2.431mg 0.71mg 0%
Lysine 2.747mg 0.228mg 0%
Methionine 0.885mg 0.183mg 0%
Phenylalanine 1.168mg 0.52mg 0%
Valine 1.541mg 0.415mg 0%
Histidine 0.88mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +189.5%
Contains more FatsFats +540.8%
Contains more WaterWater +395.7%
Contains more OtherOther +926.1%
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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2259.8%
Contains more Poly. FatPolyunsaturated fat +346.5%
Contains less Sat. FatSaturated fat -90.4%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.