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Tuna Bluefin vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between tuna Bluefin and yolk

  • Tuna Bluefin has more vitamin B12, vitamin B3, and vitamin A; however, yolk is higher in folate, vitamin B5, iron, vitamin B2, and selenium.
  • Tuna Bluefin covers your daily need for vitamin B12, 372% more than yolk.
  • Tuna Bluefin has 439 times more vitamin B3 than yolk. While tuna Bluefin has 10.54mg of vitamin B3, yolk has only 0.024mg.
  • Tuna Bluefin has less saturated fat.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Egg, yolk, raw, fresh.

Infographic

Tuna Bluefin vs Yolk 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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +1180%
Contains more PotassiumPotassium +196.3%
Contains more CopperCopper +42.9%
Contains more CalciumCalcium +1190%
Contains more IronIron +108.4%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +19.6%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +19.7%
~equal in Sodium ~48mg

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%
Yolk
7
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin AVitamin A +98.7%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B3Vitamin B3 +43816.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +457.9%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more FolateFolate +7200%
~equal in Vitamin C ~0mg

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +88.6%
Contains more WaterWater +13%
Contains more OtherOther +177.6%
Contains more FatsFats +322.6%
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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +471.7%
Contains more Poly. FatPolyunsaturated fat +128%

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 Yolk
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Yolk DV% diff.
Vitamin B12 10.88µg 1.95µg 372%
Cholesterol 49mg 1085mg 345%
Choline 820.2mg 149%
Vitamin B3 10.54mg 0.024mg 66%
Vitamin A 757µg 381µg 42%
Saturated fat 1.612g 9.551g 36%
Folate 2µg 146µg 36%
Vitamin B5 1.37mg 2.99mg 32%
Fats 6.28g 26.54g 31%
Protein 29.91g 15.86g 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Monounsaturated fat 2.053g 11.738g 24%
Iron 1.31mg 2.73mg 18%
Vitamin E 2.58mg 17%
Vitamin B2 0.306mg 0.528mg 17%
Selenium 46.8µg 56µg 17%
Polyunsaturated fat 1.844g 4.204g 16%
Zinc 0.77mg 2.3mg 14%
Magnesium 64mg 5mg 14%
Vitamin B6 0.525mg 0.35mg 13%
Calcium 10mg 129mg 12%
Phosphorus 326mg 390mg 9%
Vitamin B1 0.278mg 0.176mg 9%
Calories 184kcal 322kcal 7%
Potassium 323mg 109mg 6%
Copper 0.11mg 0.077mg 4%
Manganese 0.02mg 0.055mg 2%
Vitamin K 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0.56g N/A
Sodium 50mg 48mg 0%
Tryptophan 0.335mg 0.177mg 0%
Threonine 1.311mg 0.687mg 0%
Isoleucine 1.378mg 0.866mg 0%
Leucine 2.431mg 1.399mg 0%
Lysine 2.747mg 1.217mg 0%
Methionine 0.885mg 0.378mg 0%
Phenylalanine 1.168mg 0.681mg 0%
Valine 1.541mg 0.949mg 0%
Histidine 0.88mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.363g 0.011g N/A
Omega-3 - DHA 1.141g 0.114g N/A
Omega-3 - DPA 0.16g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
166%
Tuna Bluefin
114%
Yolk
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 2mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $6)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 1036mg)
Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated fat (difference - 7.939g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.