Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tuna vs. Cauliflower — In-Depth Nutrition Comparison

Compare

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.
Contains more Iron +119%
Contains more Magnesium +180%
Contains more Phosphorus +656.8%
Contains more Potassium +76.3%
Contains more Zinc +66.7%
Contains more Copper +10.3%
Contains more Selenium +17933.3%
Contains more Calcium +450%
Contains less Sodium -44.4%
Contains more Manganese +1092.3%
Equal in Copper - 0.039
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 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +119%
Contains more Magnesium +180%
Contains more Phosphorus +656.8%
Contains more Potassium +76.3%
Contains more Zinc +66.7%
Contains more Copper +10.3%
Contains more Selenium +17933.3%
Contains more Calcium +450%
Contains less Sodium -44.4%
Contains more Manganese +1092.3%
Equal in Copper - 0.039

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +4253.1%
Contains more Vitamin B6 +464.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +99.7%
Contains more Folate +2750%
Contains more Vitamin K +15400%
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +4253.1%
Contains more Vitamin B6 +464.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +99.7%
Contains more Folate +2750%
Contains more Vitamin K +15400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1418.2%
Contains more Fats +110.7%
Contains more Other +68.4%
Contains more Carbs +∞%
Contains more Water +33.5%
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 Protein +1418.2%
Contains more Fats +110.7%
Contains more Other +68.4%
Contains more Carbs +∞%
Contains more Water +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +305.9%
Contains more Polyunsaturated fat +464.5%
Contains less Saturated Fat -36.6%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +305.9%
Contains more Polyunsaturated fat +464.5%
Contains less Saturated Fat -36.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Cauliflower Opinion
Net carbs 0g 2.97g Cauliflower
Protein 29.15g 1.92g Tuna
Fats 0.59g 0.28g Tuna
Carbs 0g 4.97g Cauliflower
Calories 130kcal 25kcal Tuna
Fructose 0.97g Cauliflower
Sugar 0g 1.91g Tuna
Fiber 0g 2g Cauliflower
Calcium 4mg 22mg Cauliflower
Iron 0.92mg 0.42mg Tuna
Magnesium 42mg 15mg Tuna
Phosphorus 333mg 44mg Tuna
Potassium 527mg 299mg Tuna
Sodium 54mg 30mg Cauliflower
Zinc 0.45mg 0.27mg Tuna
Copper 0.043mg 0.039mg Tuna
Manganese 0.013mg 0.155mg Cauliflower
Selenium 108.2µg 0.6µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.08mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.134mg 0.05mg Tuna
Vitamin B2 0.137mg 0.06mg Tuna
Vitamin B3 22.07mg 0.507mg Tuna
Vitamin B5 0.334mg 0.667mg Cauliflower
Vitamin B6 1.038mg 0.184mg Tuna
Folate 2µg 57µg Cauliflower
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 15.5µg Cauliflower
Tryptophan 0.313mg 0.02mg Tuna
Threonine 1.224mg 0.076mg Tuna
Isoleucine 1.287mg 0.071mg Tuna
Leucine 2.27mg 0.106mg Tuna
Lysine 2.565mg 0.217mg Tuna
Methionine 0.827mg 0.02mg Tuna
Phenylalanine 1.091mg 0.065mg Tuna
Valine 1.438mg 0.125mg Tuna
Histidine 0.822mg 0.056mg Tuna
Cholesterol 47mg 0mg Cauliflower
Trans Fat 0.02g 0g Cauliflower
Saturated Fat 0.205g 0.13g Cauliflower
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 0.034g Tuna
Polyunsaturated fat 0.175g 0.031g Tuna
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

People also compare

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
30%
Cauliflower
Minerals Daily Need Coverage Score
88%
Tuna
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.4)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.075g)

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.