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Tuna vs. Fish oil — In-Depth Nutrition Comparison

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A recap on the differences between tuna and fish oil

  • Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, potassium, and iron; however, fish oil is higher in vitamin D*.
  • Fish oil covers your daily cholesterol needs 221% more than tuna.
  • Tuna has less cholesterol.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish oil, sardine.

Infographic

Tuna vs Fish oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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%
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% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +315%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Fish oil DV% diff.
Cholesterol 47mg 710mg 221%
Polyunsaturated fat 0.175g 31.867g 211%
Selenium 108.2µg 0µg 197%
Fats 0.59g 100g 153%
Vitamin B3 22.07mg 0mg 138%
Saturated fat 0.205g 29.892g 135%
Vitamin B12 2.35µg 0µg 98%
Monounsaturated fat 0.138g 33.841g 84%
Vitamin B6 1.038mg 0mg 80%
Protein 29.15g 0g 58%
Phosphorus 333mg 0mg 48%
Calories 130kcal 902kcal 39%
Vitamin D 2µg 8.3µg 32%
Vitamin D* 82 IU 332 IU 31%
Potassium 527mg 0mg 16%
Choline 77.6mg 14%
Iron 0.92mg 0mg 12%
Vitamin B1 0.134mg 0mg 11%
Vitamin B2 0.137mg 0mg 11%
Magnesium 42mg 0mg 10%
Vitamin B5 0.334mg 0mg 7%
Copper 0.043mg 0mg 5%
Zinc 0.45mg 0mg 4%
Sodium 54mg 0mg 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.29mg 2%
Manganese 0.013mg 0mg 1%
Folate 2µg 0µg 1%
Protein per 100 calories 22g 0g N/A
Calories per 10 g protein 45kcal N/A
Weight per 100 calories 77g 11g N/A
Unsaturated / Saturated Fat ratio 1.5 2.2 N/A
Calcium 4mg 0mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.015g 10.137g N/A
Omega-3 - DHA 0.105g 10.656g N/A
Omega-3 - DPA 0.005g 1.973g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +16849.2%
~equal in Carbs ~0g

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
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +24422.5%
Contains more Poly. FatPolyunsaturated fat +18109.7%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.