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.
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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.
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +167.5% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +87% |
| Contains more ZincZinc | +15.4% |
| Contains less SodiumSodium | -85.1% |
| Contains more SeleniumSelenium | +231.9% |
| Contains more CalciumCalcium | +525% |
| Contains more ManganeseManganese | +30.8% |
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.
| Contains more Vitamin AVitamin A | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +415.4% |
| Contains more Vitamin B2Vitamin B2 | +448% |
| Contains more Vitamin B3Vitamin B3 | +1626.9% |
| Contains more Vitamin B5Vitamin B5 | +47.1% |
| Contains more Vitamin B6Vitamin B6 | +802.6% |
| Contains more Vitamin B12Vitamin B12 | +79.4% |
| Contains more Vitamin EVitamin E | +165.5% |
| Contains more Vitamin DVitamin D | +75% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +91.3% |
| Contains more FatsFats | +301.7% |
| Contains more WaterWater | +17.6% |
~equal in
Carbs
~0g
~equal in
Other
~1.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.2% |
| Contains more Mono. FatMonounsaturated fat | +376.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 108.2µg | 32.6µg | 137% |
| Vitamin B3 | 22.07mg | 1.278mg | 130% |
| Vitamin B6 | 1.038mg | 0.115mg | 71% |
| Vitamin B12 | 2.35µg | 1.31µg | 43% |
| Protein | 29.15g | 15.24g | 28% |
| Sodium | 54mg | 363mg | 13% |
| Potassium | 527mg | 197mg | 10% |
| Iron | 0.92mg | 0.23mg | 9% |
| Vitamin B1 | 0.134mg | 0.026mg | 9% |
| Vitamin B2 | 0.137mg | 0.025mg | 9% |
| Vitamin D | 2µg | 3.5µg | 8% |
| Vitamin D | 82IU | 139IU | 7% |
| Magnesium | 42mg | 22mg | 5% |
| Cholesterol | 47mg | 56mg | 3% |
| Phosphorus | 333mg | 309mg | 3% |
| Vitamin E | 0.29mg | 0.77mg | 3% |
| Fats | 0.59g | 2.37g | 3% |
| Polyunsaturated fat | 0.175g | 0.459g | 2% |
| Saturated fat | 0.205g | 0.542g | 2% |
| Vitamin B5 | 0.334mg | 0.227mg | 2% |
| Calories | 130kcal | 86kcal | 2% |
| Copper | 0.043mg | 0.023mg | 2% |
| Calcium | 4mg | 25mg | 2% |
| Vitamin A | 22µg | 12µg | 1% |
| Zinc | 0.45mg | 0.39mg | 1% |
| Folate | 2µg | 6µg | 1% |
| Monounsaturated fat | 0.138g | 0.657g | 1% |
| Manganese | 0.013mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.02g | 0.014g | N/A |
| Choline | 77.6mg | 79.9mg | 0% |
| Tryptophan | 0.313mg | 0.197mg | 0% |
| Threonine | 1.224mg | 0.719mg | 0% |
| Isoleucine | 1.287mg | 0.754mg | 0% |
| Leucine | 2.27mg | 1.335mg | 0% |
| Lysine | 2.565mg | 1.561mg | 0% |
| Methionine | 0.827mg | 0.56mg | 0% |
| Phenylalanine | 1.091mg | 0.624mg | 0% |
| Valine | 1.438mg | 0.8mg | 0% |
| Histidine | 0.822mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.015g | 0.168g | N/A |
| Omega-3 - DHA | 0.105g | 0.132g | N/A |
| Omega-3 - DPA | 0.005g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
86%
28%
Minerals Daily Need Coverage Score
88%
43%
Comparison summary
Which food is lower in Cholesterol?
Tuna is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Tuna contains less Sodium (difference - 309mg)
Which food is lower in Saturated fat?
Tuna is lower in Saturated fat (difference - 0.337g)
Which food is richer in minerals?
Tuna is relatively richer in minerals
Which food contains less Sugar?
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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 ($)
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.