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Tuna vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between tuna and cauliflower?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D, yet cauliflower is richer in vitamin C, folate, and vitamin K.
  • Tuna's daily need coverage for selenium is 196% higher.
  • Cauliflower contains less cholesterol.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Cauliflower, raw types in this comparison.

Infographic

Tuna vs Cauliflower 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
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +180%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +119%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +656.8%
Contains more SeleniumSelenium +17933.3%
Contains more CalciumCalcium +450%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +1092.3%
~equal in Copper ~0.039mg

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
Tuna
9
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +4253.1%
Contains more Vitamin B6Vitamin B6 +464.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +75.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +99.7%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +2750%

All nutrients comparison - raw data values

Nutrient Tuna Cauliflower DV% diff.
Selenium 108.2µg 0.6µg 196%
Vitamin B3 22.07mg 0.507mg 135%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.184mg 66%
Protein 29.15g 1.92g 54%
Vitamin C 0mg 48.2mg 54%
Phosphorus 333mg 44mg 41%
Cholesterol 47mg 0mg 16%
Folate 2µg 57µg 14%
Vitamin K 0.1µg 15.5µg 13%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Fiber 0g 2g 8%
Vitamin B1 0.134mg 0.05mg 7%
Vitamin B5 0.334mg 0.667mg 7%
Potassium 527mg 299mg 7%
Iron 0.92mg 0.42mg 6%
Manganese 0.013mg 0.155mg 6%
Vitamin B2 0.137mg 0.06mg 6%
Magnesium 42mg 15mg 6%
Choline 77.6mg 44.3mg 6%
Calories 130kcal 25kcal 5%
Calcium 4mg 22mg 2%
Zinc 0.45mg 0.27mg 2%
Carbs 0g 4.97g 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.29mg 0.08mg 1%
Fructose 0.97g 1%
Sodium 54mg 30mg 1%
Polyunsaturated fat 0.175g 0.031g 1%
Fats 0.59g 0.28g 0%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Copper 0.043mg 0.039mg 0%
Trans fat 0.02g 0g N/A
Saturated fat 0.205g 0.13g 0%
Monounsaturated fat 0.138g 0.034g 0%
Tryptophan 0.313mg 0.02mg 0%
Threonine 1.224mg 0.076mg 0%
Isoleucine 1.287mg 0.071mg 0%
Leucine 2.27mg 0.106mg 0%
Lysine 2.565mg 0.217mg 0%
Methionine 0.827mg 0.02mg 0%
Phenylalanine 1.091mg 0.065mg 0%
Valine 1.438mg 0.125mg 0%
Histidine 0.822mg 0.056mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1418.2%
Contains more FatsFats +110.7%
Contains more OtherOther +68.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +305.9%
Contains more Poly. FatPolyunsaturated fat +464.5%
Contains less Sat. FatSaturated fat -36.6%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.