Tuna vs. Chicken breast — In-Depth Nutrition Comparison

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The main differences between tuna and chicken breast

Tuna has more selenium, vitamin B12, vitamin B3, vitamin B6, vitamin D, phosphorus, and potassium; however, chicken breast has more vitamin B5 and zinc.
Daily need coverage for selenium for tuna is 149% higher.
Chicken breast has 16 times less vitamin D than tuna. Tuna has 82 IU of vitamin D, while chicken breast has 5 IU.
Tuna is lower in cholesterol.

Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Chicken, broilers or fryers, breast, meat only, cooked, fried.

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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

Chicken breast

Contains more MagnesiumMagnesium	+35.5%
Contains more PotassiumPotassium	+90.9%
Contains more PhosphorusPhosphorus	+35.4%
Contains less SodiumSodium	-31.6%
Contains more SeleniumSelenium	+313%

Contains more CalciumCalcium	+300%
Contains more IronIron	+23.9%
Contains more CopperCopper	+25.6%
Contains more ZincZinc	+140%
Contains more ManganeseManganese	+61.5%

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

Chicken breast

Contains more Vitamin AVitamin A	+214.3%
Contains more Vitamin DVitamin D	+1900%
Contains more Vitamin B1Vitamin B1	+69.6%
Contains more Vitamin B3Vitamin B3	+49.3%
Contains more Vitamin B6Vitamin B6	+62.2%
Contains more Vitamin B12Vitamin B12	+535.1%

Contains more Vitamin EVitamin E	+44.8%
Contains more Vitamin B5Vitamin B5	+211.4%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.125mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	108.2µg	26.2µg	149%
Vitamin B12	2.35µg	0.37µg	83%
Vitamin B3	22.07mg	14.782mg	46%
Vitamin B6	1.038mg	0.64mg	31%
Cholesterol	47mg	91mg	15%
Vitamin B5	0.334mg	1.04mg	14%
Phosphorus	333mg	246mg	12%
Vitamin D	82 IU	5 IU	10%
Vitamin D	2µg	0.1µg	10%
Protein	29.15g	33.44g	9%
Potassium	527mg	276mg	7%
Fats	0.59g	4.71g	6%
Zinc	0.45mg	1.08mg	6%
Polyunsaturated fat	0.175g	1.07g	6%
Vitamin B1	0.134mg	0.079mg	5%
Saturated fat	0.205g	1.29g	5%
Monounsaturated fat	0.138g	1.72g	4%
Calories	130kcal	187kcal	3%
Magnesium	42mg	31mg	3%
Iron	0.92mg	1.14mg	3%
Choline	77.6mg	95.9mg	3%
Vitamin A	22µg	7µg	2%
Vitamin K	0.1µg	2.4µg	2%
Calcium	4mg	16mg	1%
Copper	0.043mg	0.054mg	1%
Sodium	54mg	79mg	1%
Vitamin E	0.29mg	0.42mg	1%
Vitamin B2	0.137mg	0.125mg	1%
Folate	2µg	4µg	1%
Net carbs	0g	0.51g	N/A
Carbs	0g	0.51g	0%
Manganese	0.013mg	0.021mg	0%
Trans fat	0.02g		N/A
Tryptophan	0.313mg	0.39mg	0%
Threonine	1.224mg	1.412mg	0%
Isoleucine	1.287mg	1.765mg	0%
Leucine	2.27mg	2.509mg	0%
Lysine	2.565mg	2.836mg	0%
Methionine	0.827mg	0.925mg	0%
Phenylalanine	1.091mg	1.328mg	0%
Valine	1.438mg	1.659mg	0%
Histidine	0.822mg	1.037mg	0%
Omega-3 - EPA	0.015g	0.01g	N/A
Omega-3 - DHA	0.105g	0.03g	N/A
Omega-3 - DPA	0.005g	0.02g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A