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Tuna vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between tuna and cheese

  • Tuna has more selenium, vitamin B3, vitamin B6, and vitamin B12; however, cheese is richer in calcium, zinc, vitamin A, and vitamin B2.
  • Tuna covers your daily selenium needs 145% more than cheese.
  • Cheese has 374 times less vitamin B3 than tuna. Tuna has 22.07mg of vitamin B3, while cheese has 0.059mg.
  • Tuna contains less sodium.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, cheddar.

Infographic

Tuna vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +593.4%
Contains more IronIron +557.1%
Contains more CopperCopper +43.3%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +279.6%
Contains more CalciumCalcium +17650%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +36.6%
Contains more ManganeseManganese +107.7%

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin DVitamin D +233.3%
Contains more Vitamin B1Vitamin B1 +362.1%
Contains more Vitamin B3Vitamin B3 +37306.8%
Contains more Vitamin B6Vitamin B6 +1472.7%
Contains more Vitamin B12Vitamin B12 +113.6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +144.8%
Contains more Vitamin B2Vitamin B2 +212.4%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1250%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Cheese DV% diff.
Selenium 108.2µg 28.5µg 145%
Vitamin B3 22.07mg 0.059mg 138%
Saturated fat 0.205g 18.867g 85%
Vitamin B6 1.038mg 0.066mg 75%
Calcium 4mg 710mg 71%
Vitamin B12 2.35µg 1.1µg 52%
Fats 0.59g 33.31g 50%
Vitamin A 22µg 330µg 34%
Zinc 0.45mg 3.64mg 29%
Sodium 54mg 653mg 26%
Monounsaturated fat 0.138g 9.246g 23%
Vitamin B2 0.137mg 0.428mg 22%
Cholesterol 47mg 99mg 17%
Phosphorus 333mg 455mg 17%
Calories 130kcal 404kcal 14%
Protein 29.15g 22.87g 13%
Potassium 527mg 76mg 13%
Choline 77.6mg 16.5mg 11%
Iron 0.92mg 0.14mg 10%
Vitamin B1 0.134mg 0.029mg 9%
Polyunsaturated fat 0.175g 1.421g 8%
Vitamin D* 82 IU 24 IU 7%
Vitamin D 2µg 0.6µg 7%
Folate 2µg 27µg 6%
Magnesium 42mg 27mg 4%
Vitamin E 0.29mg 0.71mg 3%
Vitamin B5 0.334mg 0.41mg 2%
Vitamin K 0.1µg 2.4µg 2%
Carbs 0g 3.09g 1%
Copper 0.043mg 0.03mg 1%
Manganese 0.013mg 0.027mg 1%
Protein per 100 calories 22g 5.7g N/A
Calories per 10 g protein 45kcal 177kcal N/A
Weight per 100 calories 77g 25g N/A
Unsaturated / Saturated Fat ratio 1.5 0.57 N/A
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.02g 0.917g N/A
Tryptophan 0.313mg 0.547mg 0%
Threonine 1.224mg 1.044mg 0%
Isoleucine 1.287mg 1.206mg 0%
Leucine 2.27mg 1.939mg 0%
Lysine 2.565mg 1.025mg 0%
Methionine 0.827mg 0.547mg 0%
Phenylalanine 1.091mg 1.074mg 0%
Valine 1.438mg 1.404mg 0%
Histidine 0.822mg 0.547mg 0%
Omega-3 - EPA 0.015g 0.01g N/A
Omega-3 - DHA 0.105g 0.001g N/A
Omega-3 - DPA 0.005g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +27.5%
Contains more WaterWater +86.3%
Contains more FatsFats +5545.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +6600%
Contains more Poly. FatPolyunsaturated fat +712%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.