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Tuna vs. Almond — In-Depth Nutrition Comparison

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Important differences between Tuna and Almond

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, and Vitamin B6, however, Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, and Fiber.
  • Tuna's daily need coverage for Selenium is 189% more.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Nuts, almonds.

Infographic

Tuna vs Almond 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.
Tuna
1
:
9
Almond
Contains more Selenium +2539%
Contains more Calcium +6625%
Contains more Iron +303.3%
Contains more Magnesium +542.9%
Contains more Phosphorus +44.4%
Contains more Potassium +39.1%
Contains less Sodium -98.1%
Contains more Zinc +593.3%
Contains more Copper +2297.7%
Contains more Manganese +16661.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +2539%
Contains more Calcium +6625%
Contains more Iron +303.3%
Contains more Magnesium +542.9%
Contains more Phosphorus +44.4%
Contains more Potassium +39.1%
Contains less Sodium -98.1%
Contains more Zinc +593.3%
Contains more Copper +2297.7%
Contains more Manganese +16661.5%

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.
Tuna
6
:
5
Almond
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +510%
Contains more Vitamin B6 +657.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +8737.9%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +730.7%
Contains more Vitamin B5 +41%
Contains more Folate +2100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +510%
Contains more Vitamin B6 +657.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +8737.9%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +730.7%
Contains more Vitamin B5 +41%
Contains more Folate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Almond
Contains more Protein +37.8%
Contains more Water +1464.2%
Contains more Fats +8362.7%
Contains more Carbs +∞%
Contains more Other +131.3%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Protein +37.8%
Contains more Water +1464.2%
Contains more Fats +8362.7%
Contains more Carbs +∞%
Contains more Other +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Almond
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +22763%
Contains more Polyunsaturated fat +6945.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +22763%
Contains more Polyunsaturated fat +6945.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Almond Opinion
Net carbs 0g 9.05g Almond
Protein 29.15g 21.15g Tuna
Fats 0.59g 49.93g Almond
Carbs 0g 21.55g Almond
Calories 130kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0g 4.35g Tuna
Fiber 0g 12.5g Almond
Calcium 4mg 269mg Almond
Iron 0.92mg 3.71mg Almond
Magnesium 42mg 270mg Almond
Phosphorus 333mg 481mg Almond
Potassium 527mg 733mg Almond
Sodium 54mg 1mg Almond
Zinc 0.45mg 3.12mg Almond
Copper 0.043mg 1.031mg Almond
Manganese 0.013mg 2.179mg Almond
Selenium 108.2µg 4.1µg Tuna
Vitamin A 65IU 2IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 25.63mg Almond
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.205mg Almond
Vitamin B2 0.137mg 1.138mg Almond
Vitamin B3 22.07mg 3.618mg Tuna
Vitamin B5 0.334mg 0.471mg Almond
Vitamin B6 1.038mg 0.137mg Tuna
Folate 2µg 44µg Almond
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.211mg Tuna
Threonine 1.224mg 0.601mg Tuna
Isoleucine 1.287mg 0.751mg Tuna
Leucine 2.27mg 1.473mg Tuna
Lysine 2.565mg 0.568mg Tuna
Methionine 0.827mg 0.157mg Tuna
Phenylalanine 1.091mg 1.132mg Almond
Valine 1.438mg 0.855mg Tuna
Histidine 0.822mg 0.539mg Tuna
Cholesterol 47mg 0mg Almond
Trans Fat 0.02g 0.015g Almond
Saturated Fat 0.205g 3.802g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 31.551g Almond
Polyunsaturated fat 0.175g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.002g
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

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

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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
92%
Tuna
82%
Almond
Minerals Daily Need Coverage Score
88%
Tuna
142%
Almond

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.597g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.