Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna
  5. Compare
  6. Tuna vs. Dried fruit

Tuna vs. Dried fruit — In-Depth Nutrition Comparison

Compare

Summary of differences between tuna and dried fruit

  • Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus, while dried fruit has more copper, fiber, vitamin E, iron, and potassium.
  • Tuna covers your daily need for selenium 193% more than dried fruit.
  • Tuna has a lower glycemic index. The glycemic index of tuna is 0, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Apricots, dried, sulfured, uncooked.

Infographic

Tuna vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +31.3%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +369%
Contains more SeleniumSelenium +4818.2%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +120.5%
Contains more IronIron +189.1%
Contains more CopperCopper +697.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +1707.7%

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
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% 3.9% 5.8% 60% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +793.3%
Contains more Vitamin B2Vitamin B2 +85.1%
Contains more Vitamin B3Vitamin B3 +752.5%
Contains more Vitamin B6Vitamin B6 +625.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +458.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5444.6%
Contains more Vitamin EVitamin E +1393.1%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +400%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +759.9%
Contains more FatsFats +15.7%
Contains more WaterWater +123.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +100.8%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +86.5%
Contains more Poly. FatPolyunsaturated fat +136.5%
Contains less Sat. FatSaturated Fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Dried fruit Opinion
Calories 130kcal 241kcal Dried fruit
Protein 29.15g 3.39g Tuna
Fats 0.59g 0.51g Tuna
Vitamin C 0mg 1mg Dried fruit
Net carbs 0g 55.34g Dried fruit
Carbs 0g 62.64g Dried fruit
Cholesterol 47mg 0mg Dried fruit
Vitamin D 82IU 0IU Tuna
Magnesium 42mg 32mg Tuna
Calcium 4mg 55mg Dried fruit
Potassium 527mg 1162mg Dried fruit
Iron 0.92mg 2.66mg Dried fruit
Sugar 0g 53.44g Tuna
Fiber 0g 7.3g Dried fruit
Copper 0.043mg 0.343mg Dried fruit
Zinc 0.45mg 0.39mg Tuna
Starch 0.35g Dried fruit
Phosphorus 333mg 71mg Tuna
Sodium 54mg 10mg Dried fruit
Vitamin A 65IU 3604IU Dried fruit
Vitamin A 22µg 180µg Dried fruit
Vitamin E 0.29mg 4.33mg Dried fruit
Vitamin D 2µg 0µg Tuna
Manganese 0.013mg 0.235mg Dried fruit
Selenium 108.2µg 2.2µg Tuna
Vitamin B1 0.134mg 0.015mg Tuna
Vitamin B2 0.137mg 0.074mg Tuna
Vitamin B3 22.07mg 2.589mg Tuna
Vitamin B5 0.334mg 0.516mg Dried fruit
Vitamin B6 1.038mg 0.143mg Tuna
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 3.1µg Dried fruit
Folate 2µg 10µg Dried fruit
Trans Fat 0.02g Dried fruit
Choline 77.6mg 13.9mg Tuna
Saturated Fat 0.205g 0.017g Dried fruit
Monounsaturated Fat 0.138g 0.074g Tuna
Polyunsaturated fat 0.175g 0.074g Tuna
Tryptophan 0.313mg 0.016mg Tuna
Threonine 1.224mg 0.073mg Tuna
Isoleucine 1.287mg 0.063mg Tuna
Leucine 2.27mg 0.105mg Tuna
Lysine 2.565mg 0.083mg Tuna
Methionine 0.827mg 0.015mg Tuna
Phenylalanine 1.091mg 0.062mg Tuna
Valine 1.438mg 0.078mg Tuna
Histidine 0.822mg 0.047mg Tuna
Fructose 12.47g Dried fruit
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

People also compare

Tuna
Tuna vs Caviar
Caviar
Tuna
Tuna vs Smoked salmon
Smoked salmon
Tuna
Tuna vs Shark raw
Shark raw
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

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
88%
Tuna
36%
Dried fruit
Minerals Daily Need Coverage Score
88%
Tuna
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 31)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.188g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.