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Tuna vs. Haddock — In-Depth Nutrition Comparison

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A recap on differences between tuna and haddock

  • Haddock has less selenium, vitamin B3, vitamin B6, vitamin D, vitamin B1, vitamin B12, iron, and phosphorus.
  • Tuna covers your daily selenium needs 139% more than haddock.
  • Haddock contains 6 times less vitamin B1 than tuna. Tuna contains 0.134mg of vitamin B1, while haddock contains 0.023mg.
  • Tuna has less cholesterol.

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

Infographic

Tuna vs Haddock 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
8
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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +50.1%
Contains more IronIron +338.1%
Contains more CopperCopper +65.4%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -79.3%
Contains more SeleniumSelenium +241.3%
Contains more CalciumCalcium +250%
~equal in Manganese ~0.013mg

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
5
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% 7.3% 5.8% 30% 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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin DVitamin D +233.3%
Contains more Vitamin B1Vitamin B1 +482.6%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +435.8%
Contains more Vitamin B6Vitamin B6 +217.4%
Contains more Vitamin EVitamin E +89.7%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more FolateFolate +550%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~21µg
~equal in Vitamin B12 ~2.13µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~79.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more ProteinProtein +45.8%
Contains more OtherOther +-773.7%
Contains more WaterWater +15.5%
~equal in Fats ~0.55g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +86.5%
Contains less Sat. FatSaturated fat -45.9%
Contains more Poly. FatPolyunsaturated fat +16.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Haddock DV% diff.
Selenium 108.2µg 31.7µg 139%
Vitamin B3 22.07mg 4.119mg 112%
Vitamin B6 1.038mg 0.327mg 55%
Protein 29.15g 19.99g 18%
Sodium 54mg 261mg 9%
Iron 0.92mg 0.21mg 9%
Vitamin B1 0.134mg 0.023mg 9%
Vitamin B12 2.35µg 2.13µg 9%
Phosphorus 333mg 278mg 8%
Vitamin D 82IU 23IU 7%
Vitamin D 2µg 0.6µg 7%
Cholesterol 47mg 66mg 6%
Potassium 527mg 351mg 5%
Vitamin B2 0.137mg 0.069mg 5%
Magnesium 42mg 26mg 4%
Vitamin B5 0.334mg 0.494mg 3%
Folate 2µg 13µg 3%
Calories 130kcal 90kcal 2%
Vitamin E 0.29mg 0.55mg 2%
Copper 0.043mg 0.026mg 2%
Calcium 4mg 14mg 1%
Fats 0.59g 0.55g 0%
Zinc 0.45mg 0.4mg 0%
Vitamin A 22µg 21µg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g 0.005g N/A
Choline 77.6mg 79.6mg 0%
Saturated fat 0.205g 0.111g 0%
Monounsaturated fat 0.138g 0.074g 0%
Polyunsaturated fat 0.175g 0.204g 0%
Tryptophan 0.313mg 0.26mg 0%
Threonine 1.224mg 1.015mg 0%
Isoleucine 1.287mg 1.067mg 0%
Leucine 2.27mg 1.882mg 0%
Lysine 2.565mg 2.126mg 0%
Methionine 0.827mg 0.686mg 0%
Phenylalanine 1.091mg 0.904mg 0%
Valine 1.438mg 1.193mg 0%
Histidine 0.822mg 0.682mg 0%
Omega-3 - EPA 0.015g 0.051g N/A
Omega-3 - DHA 0.105g 0.109g N/A
Omega-3 - DPA 0.005g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Haddock
Low Calories diet ok
Low Fats diet ok
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%
Tuna
42%
Haddock
Minerals Daily Need Coverage Score
88%
Tuna
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 207mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $16)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.094g)
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 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.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.