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.

Tuna

Flatfish

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%

~equal in Phosphorus ~309mg

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

Flatfish

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%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

~equal in Choline ~79.9mg

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