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  6. Tuna vs. Flatfish

Tuna vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between Tuna and Flatfish

  • Tuna has more Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Potassium, Vitamin B1, Iron, and Vitamin B2, however, Flatfish is richer in Vitamin D.
  • Tuna covers your daily Selenium needs 137% more than Flatfish.
  • Flatfish has 17 times less Vitamin B3 than Tuna. Tuna has 22.07mg of Vitamin B3, while Flatfish has 1.278mg.
  • Tuna contains less Sodium.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Tuna vs Flatfish 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
8
:
2
Flatfish
Flatfish
Contains more Iron +300%
Contains more Magnesium +90.9%
Contains more Potassium +167.5%
Contains less Sodium -85.1%
Contains more Zinc +15.4%
Contains more Copper +87%
Contains more Selenium +231.9%
Contains more Calcium +525%
Contains more Manganese +30.8%
Equal in Phosphorus - 309
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +300%
Contains more Magnesium +90.9%
Contains more Potassium +167.5%
Contains less Sodium -85.1%
Contains more Zinc +15.4%
Contains more Copper +87%
Contains more Selenium +231.9%
Contains more Calcium +525%
Contains more Manganese +30.8%
Equal in Phosphorus - 309

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
:
3
Flatfish
Flatfish
Contains more Vitamin A +75.7%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +448%
Contains more Vitamin B3 +1626.9%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +802.6%
Contains more Vitamin B12 +79.4%
Contains more Vitamin E +165.5%
Contains more Vitamin D +75%
Contains more Folate +200%
Equal in Vitamin K - 0.1
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +75.7%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +448%
Contains more Vitamin B3 +1626.9%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +802.6%
Contains more Vitamin B12 +79.4%
Contains more Vitamin E +165.5%
Contains more Vitamin D +75%
Contains more Folate +200%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Flatfish
Flatfish
Contains more Protein +91.3%
Contains more Fats +301.7%
Contains more Water +17.6%
Equal in Other - 1.28
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +91.3%
Contains more Fats +301.7%
Contains more Water +17.6%
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +162.3%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +162.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Flatfish Opinion
Protein 29.15g 15.24g Tuna
Fats 0.59g 2.37g Flatfish
Calories 130kcal 86kcal Tuna
Calcium 4mg 25mg Flatfish
Iron 0.92mg 0.23mg Tuna
Magnesium 42mg 22mg Tuna
Phosphorus 333mg 309mg Tuna
Potassium 527mg 197mg Tuna
Sodium 54mg 363mg Tuna
Zinc 0.45mg 0.39mg Tuna
Copper 0.043mg 0.023mg Tuna
Manganese 0.013mg 0.017mg Flatfish
Selenium 108.2µg 32.6µg Tuna
Vitamin A 65IU 37IU Tuna
Vitamin A RAE 22µg 12µg Tuna
Vitamin E 0.29mg 0.77mg Flatfish
Vitamin D 82IU 139IU Flatfish
Vitamin D 2µg 3.5µg Flatfish
Vitamin B1 0.134mg 0.026mg Tuna
Vitamin B2 0.137mg 0.025mg Tuna
Vitamin B3 22.07mg 1.278mg Tuna
Vitamin B5 0.334mg 0.227mg Tuna
Vitamin B6 1.038mg 0.115mg Tuna
Folate 2µg 6µg Flatfish
Vitamin B12 2.35µg 1.31µg Tuna
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.197mg Tuna
Threonine 1.224mg 0.719mg Tuna
Isoleucine 1.287mg 0.754mg Tuna
Leucine 2.27mg 1.335mg Tuna
Lysine 2.565mg 1.561mg Tuna
Methionine 0.827mg 0.56mg Tuna
Phenylalanine 1.091mg 0.624mg Tuna
Valine 1.438mg 0.8mg Tuna
Histidine 0.822mg 0.374mg Tuna
Cholesterol 47mg 56mg Tuna
Trans Fat 0.02g 0.014g Flatfish
Saturated Fat 0.205g 0.542g Tuna
Omega-3 - DHA 0.105g 0.132g Flatfish
Omega-3 - EPA 0.015g 0.168g Flatfish
Omega-3 - DPA 0.005g 0.034g Flatfish
Monounsaturated Fat 0.138g 0.657g Flatfish
Polyunsaturated fat 0.175g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.002g 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
92%
Tuna
31%
Flatfish
Minerals Daily Need Coverage Score
88%
Tuna
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 309mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.337g)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.