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  6. Tuna Bluefin vs. Zucchini

Tuna Bluefin vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between tuna Bluefin and zucchini

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B6, vitamin B5, and vitamin B1, yet zucchini is higher in vitamin C.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than zucchini.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Squash, summer, zucchini, includes skin, raw.

Infographic

Tuna Bluefin vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +254.1%
Contains more CopperCopper +107.5%
Contains more ZincZinc +140.6%
Contains more PhosphorusPhosphorus +757.9%
Contains more SeleniumSelenium +23300%
Contains more CalciumCalcium +60%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +785%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +7470%
Contains more Vitamin B1Vitamin B1 +517.8%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B3Vitamin B3 +2237%
Contains more Vitamin B5Vitamin B5 +571.6%
Contains more Vitamin B6Vitamin B6 +222.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Zucchini DV% diff.
Vitamin B12 10.88µg 0µg 453%
Selenium 46.8µg 0.2µg 85%
Vitamin A 757µg 10µg 83%
Vitamin B3 10.54mg 0.451mg 63%
Protein 29.91g 1.21g 57%
Phosphorus 326mg 38mg 41%
Vitamin B6 0.525mg 0.163mg 28%
Vitamin B5 1.37mg 0.204mg 23%
Vitamin C 0mg 17.9mg 20%
Vitamin B1 0.278mg 0.045mg 19%
Cholesterol 49mg 0mg 16%
Vitamin B2 0.306mg 0.094mg 16%
Polyunsaturated fat 1.844g 0.091g 12%
Iron 1.31mg 0.37mg 12%
Magnesium 64mg 18mg 11%
Fats 6.28g 0.32g 9%
Calories 184kcal 17kcal 8%
Manganese 0.02mg 0.177mg 7%
Saturated fat 1.612g 0.084g 7%
Copper 0.11mg 0.053mg 6%
Folate 2µg 24µg 6%
Monounsaturated fat 2.053g 0.011g 5%
Zinc 0.77mg 0.32mg 4%
Fiber 0g 1g 4%
Vitamin K 4.3µg 4%
Sodium 50mg 8mg 2%
Fructose 1.38g 2%
Potassium 323mg 261mg 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Calcium 10mg 16mg 1%
Carbs 0g 3.11g 1%
Net carbs 0g 2.11g N/A
Sugar 2.5g N/A
Tryptophan 0.335mg 0.01mg 0%
Threonine 1.311mg 0.029mg 0%
Isoleucine 1.378mg 0.044mg 0%
Leucine 2.431mg 0.071mg 0%
Lysine 2.747mg 0.067mg 0%
Methionine 0.885mg 0.018mg 0%
Phenylalanine 1.168mg 0.043mg 0%
Valine 1.541mg 0.054mg 0%
Histidine 0.88mg 0.026mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.16g 0g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2371.9%
Contains more FatsFats +1862.5%
Contains more OtherOther +728.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.4%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +18563.6%
Contains more Poly. FatPolyunsaturated fat +1926.4%
Contains less Sat. FatSaturated fat -94.8%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.