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  6. Tuna vs. Fish sticks

Tuna vs. Fish sticks — In-Depth Nutrition Comparison

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How are Tuna and Fish sticks different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Vitamin D, and Potassium, while Fish sticks are higher in Vitamin E.
  • Tuna covers your daily need of Selenium 168% more than Fish sticks.
  • Tuna contains 82 times more Vitamin D than Fish sticks. Tuna contains 82IU of Vitamin D, while Fish sticks contain 1IU.
  • Tuna is lower in Sodium.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, fish sticks, frozen, prepared types were used in this article.

Infographic

Tuna vs Fish sticks 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
5
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 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +184.9%
Contains more PhosphorusPhosphorus +74.3%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +589.2%
Contains more CalciumCalcium +300%
Contains more CopperCopper +37.2%
Contains more ManganeseManganese +1300%
~equal in Iron ~0.84mg
~equal in Zinc ~0.42mg

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
8
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 0% 1.1% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
Contains more Vitamin AVitamin A +261.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B3Vitamin B3 +1336.8%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +1230.8%
Contains more Vitamin B12Vitamin B12 +144.8%
Contains more CholineCholine +81.3%
Contains more Vitamin EVitamin E +2272.4%
Contains more Vitamin KVitamin K +4600%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.122mg

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
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Contains more ProteinProtein +164.8%
Contains more WaterWater +39.4%
Contains more FatsFats +2650.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +25%

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
25% 22% 53%
Saturated Fat: Sat. Fat 3.733 g
Monounsaturated Fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Contains less Sat. FatSaturated Fat -94.5%
Contains more Mono. FatMonounsaturated Fat +2213.8%
Contains more Poly. FatPolyunsaturated fat +4370.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Fish sticks Opinion
Calories 130kcal 277kcal Fish sticks
Protein 29.15g 11.01g Tuna
Fats 0.59g 16.23g Fish sticks
Net carbs 0g 20.16g Fish sticks
Carbs 0g 21.66g Fish sticks
Cholesterol 47mg 28mg Fish sticks
Vitamin D 82IU 1IU Tuna
Magnesium 42mg 25mg Tuna
Calcium 4mg 16mg Fish sticks
Potassium 527mg 185mg Tuna
Iron 0.92mg 0.84mg Tuna
Sugar 0g 1.65g Tuna
Fiber 0g 1.5g Fish sticks
Copper 0.043mg 0.059mg Fish sticks
Zinc 0.45mg 0.42mg Tuna
Starch 20.46g Fish sticks
Phosphorus 333mg 191mg Tuna
Sodium 54mg 402mg Tuna
Vitamin A 65IU 18IU Tuna
Vitamin A 22µg 4µg Tuna
Vitamin E 0.29mg 6.88mg Fish sticks
Vitamin D 2µg 0µg Tuna
Manganese 0.013mg 0.182mg Fish sticks
Selenium 108.2µg 15.7µg Tuna
Vitamin B1 0.134mg 0.122mg Tuna
Vitamin B2 0.137mg 0.116mg Tuna
Vitamin B3 22.07mg 1.536mg Tuna
Vitamin B5 0.334mg 0.272mg Tuna
Vitamin B6 1.038mg 0.078mg Tuna
Vitamin B12 2.35µg 0.96µg Tuna
Vitamin K 0.1µg 4.7µg Fish sticks
Folate 2µg 24µg Fish sticks
Trans Fat 0.02g 0.124g Tuna
Choline 77.6mg 42.8mg Tuna
Saturated Fat 0.205g 3.733g Tuna
Monounsaturated Fat 0.138g 3.193g Fish sticks
Polyunsaturated fat 0.175g 7.824g Fish sticks
Tryptophan 0.313mg 0.122mg Tuna
Threonine 1.224mg 0.372mg Tuna
Isoleucine 1.287mg 0.429mg Tuna
Leucine 2.27mg 0.852mg Tuna
Lysine 2.565mg 0.795mg Tuna
Methionine 0.827mg 0.296mg Tuna
Phenylalanine 1.091mg 0.47mg Tuna
Valine 1.438mg 0.5mg Tuna
Histidine 0.822mg 0.23mg Tuna
Fructose 0.1g Fish sticks
Omega-3 - EPA 0.015g 0.05g Fish sticks
Omega-3 - DHA 0.105g 0.088g Tuna
Omega-3 - ALA 0.236g Fish sticks
Omega-3 - DPA 0.005g 0.004g Tuna
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-6 - Eicosadienoic acid 0.002g 0.003g Fish sticks
Omega-6 - Linoleic acid 7.289g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Fish sticks
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Fish sticks
Minerals Daily Need Coverage Score
88%
Tuna
35%
Fish sticks

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 348mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.528g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 19mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.