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Tuna vs. Cuttlefish — In-Depth Nutrition Comparison

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The main differences between tuna and cuttlefish

  • Tuna has more vitamin B3, selenium, and vitamin B6; however, cuttlefish has more iron, copper, vitamin B2, vitamin B12, and zinc.
  • Daily need coverage for vitamin B3 for tuna is 130% higher.
  • Cuttlefish has 7 times less vitamin B6 than tuna. Tuna has 1.038mg of vitamin B6, while cuttlefish has 0.15mg.
  • Tuna is lower in cholesterol.

Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Mollusks, cuttlefish, mixed species, raw.

Infographic

Tuna vs Cuttlefish 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
4
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 21% 27% 31% 226% 196% 47% 166% 49% 14% 244%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +48.9%
Contains less SodiumSodium -85.5%
Contains more SeleniumSelenium +141.5%
Contains more CalciumCalcium +2150%
Contains more IronIron +554.3%
Contains more CopperCopper +1265.1%
Contains more ZincZinc +284.4%
Contains more PhosphorusPhosphorus +16.2%
Contains more ManganeseManganese +746.2%

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
7
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 18% 38% 0% 0% 2.3% 210% 23% 30% 35% 375% 0% 12% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1388.9%
Contains more Vitamin B3Vitamin B3 +1715%
Contains more Vitamin B6Vitamin B6 +592%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +413.6%
Contains more Vitamin B2Vitamin B2 +564.2%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B12Vitamin B12 +27.7%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Tuna Cuttlefish DV% diff.
Vitamin B3 22.07mg 1.216mg 130%
Selenium 108.2µg 44.8µg 115%
Vitamin B6 1.038mg 0.15mg 68%
Iron 0.92mg 6.02mg 64%
Copper 0.043mg 0.587mg 60%
Vitamin B2 0.137mg 0.91mg 59%
Vitamin B12 2.35µg 3µg 27%
Protein 29.15g 16.24g 26%
Cholesterol 47mg 112mg 22%
Choline 77.6mg 14%
Sodium 54mg 372mg 14%
Zinc 0.45mg 1.73mg 12%
Vitamin D 2µg 10%
Vitamin A 22µg 113µg 10%
Vitamin D 82IU 10%
Vitamin B1 0.134mg 0.009mg 10%
Calcium 4mg 90mg 9%
Phosphorus 333mg 387mg 8%
Vitamin C 0mg 5.3mg 6%
Potassium 527mg 354mg 5%
Manganese 0.013mg 0.11mg 4%
Folate 2µg 16µg 4%
Vitamin B5 0.334mg 0.5mg 3%
Calories 130kcal 79kcal 3%
Magnesium 42mg 30mg 3%
Vitamin E 0.29mg 2%
Fats 0.59g 0.7g 0%
Carbs 0g 0.82g 0%
Net carbs 0g 0.82g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.205g 0.118g 0%
Monounsaturated fat 0.138g 0.081g 0%
Polyunsaturated fat 0.175g 0.134g 0%
Tryptophan 0.313mg 0.182mg 0%
Threonine 1.224mg 0.699mg 0%
Isoleucine 1.287mg 0.707mg 0%
Leucine 2.27mg 1.143mg 0%
Lysine 2.565mg 1.213mg 0%
Methionine 0.827mg 0.366mg 0%
Phenylalanine 1.091mg 0.582mg 0%
Valine 1.438mg 0.709mg 0%
Histidine 0.822mg 0.312mg 0%
Omega-3 - EPA 0.015g 0.039g N/A
Omega-3 - DHA 0.105g 0.066g N/A
Omega-3 - DPA 0.005g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
16% 81% 2%
Protein: 16.24 g
Fats: 0.7 g
Carbs: 0.82 g
Water: 80.56 g
Other: 1.68 g
Contains more ProteinProtein +79.5%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +31.3%

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
35% 24% 40%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +70.4%
Contains more Poly. FatPolyunsaturated fat +30.6%
Contains less Sat. FatSaturated fat -42.4%

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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. Cuttlefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174215/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.