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  6. Tuna vs. Lobster

Tuna vs. Lobster — In-Depth Nutrition Comparison

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How are Tuna and Lobster different?

  • Tuna is higher in Vitamin B3, Vitamin B6, Selenium, Vitamin B12, and Phosphorus, however, Lobster is richer in Copper, Zinc, and Vitamin B5.
  • Daily need coverage for Copper from Lobster is 167% higher.
  • Tuna contains 12 times more Vitamin B3 than Lobster. While Tuna contains 22.07mg of Vitamin B3, Lobster contains only 1.83mg.
  • Tuna has less Cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat are the varieties used in this article.

Infographic

Tuna vs Lobster 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
:
5
Lobster
Lobster
Contains more Iron +217.2%
Contains more Phosphorus +80%
Contains more Potassium +129.1%
Contains less Sodium -88.9%
Contains more Selenium +48%
Contains more Calcium +2300%
Contains more Zinc +800%
Contains more Copper +3504.7%
Contains more Manganese +400%
Equal in Magnesium - 43
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Lobster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Iron +217.2%
Contains more Phosphorus +80%
Contains more Potassium +129.1%
Contains less Sodium -88.9%
Contains more Selenium +48%
Contains more Calcium +2300%
Contains more Zinc +800%
Contains more Copper +3504.7%
Contains more Manganese +400%
Equal in Magnesium - 43

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
:
3
Lobster
Lobster
Contains more Vitamin A +1525%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.6%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +1106%
Contains more Vitamin B6 +772.3%
Contains more Vitamin B12 +64.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +244.8%
Contains more Vitamin B5 +399.1%
Contains more Folate +450%
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%
Lobster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 0%
Contains more Vitamin A +1525%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.6%
Contains more Vitamin B2 +705.9%
Contains more Vitamin B3 +1106%
Contains more Vitamin B6 +772.3%
Contains more Vitamin B12 +64.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +244.8%
Contains more Vitamin B5 +399.1%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
3
Lobster
Lobster
Contains more Protein +53.4%
Contains more Fats +45.8%
Contains more Water +13.2%
Contains more Other +58.6%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Lobster
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Protein +53.4%
Contains more Fats +45.8%
Contains more Water +13.2%
Contains more Other +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Lobster
Lobster
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +94.3%
Equal in Saturated Fat - 0.208
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Lobster
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +94.3%
Equal in Saturated Fat - 0.208

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Lobster Opinion
Protein 29.15g 19g Tuna
Fats 0.59g 0.86g Lobster
Calories 130kcal 89kcal Tuna
Calcium 4mg 96mg Lobster
Iron 0.92mg 0.29mg Tuna
Magnesium 42mg 43mg Lobster
Phosphorus 333mg 185mg Tuna
Potassium 527mg 230mg Tuna
Sodium 54mg 486mg Tuna
Zinc 0.45mg 4.05mg Lobster
Copper 0.043mg 1.55mg Lobster
Manganese 0.013mg 0.065mg Lobster
Selenium 108.2µg 73.1µg Tuna
Vitamin A 65IU 4IU Tuna
Vitamin A RAE 22µg 1µg Tuna
Vitamin E 0.29mg 1mg Lobster
Vitamin D 82IU 1IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.023mg Tuna
Vitamin B2 0.137mg 0.017mg Tuna
Vitamin B3 22.07mg 1.83mg Tuna
Vitamin B5 0.334mg 1.667mg Lobster
Vitamin B6 1.038mg 0.119mg Tuna
Folate 2µg 11µg Lobster
Vitamin B12 2.35µg 1.43µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.248mg Tuna
Threonine 1.224mg 0.753mg Tuna
Isoleucine 1.287mg 0.832mg Tuna
Leucine 2.27mg 1.376mg Tuna
Lysine 2.565mg 1.426mg Tuna
Methionine 0.827mg 0.475mg Tuna
Phenylalanine 1.091mg 0.782mg Tuna
Valine 1.438mg 0.852mg Tuna
Histidine 0.822mg 0.475mg Tuna
Cholesterol 47mg 146mg Tuna
Trans Fat 0.02g 0.013g Lobster
Saturated Fat 0.205g 0.208g Tuna
Omega-3 - DHA 0.105g 0.078g Tuna
Omega-3 - EPA 0.015g 0.117g Lobster
Omega-3 - DPA 0.005g 0.006g Lobster
Monounsaturated Fat 0.138g 0.253g Lobster
Polyunsaturated fat 0.175g 0.34g Lobster
Omega-6 - Eicosadienoic acid 0.002g 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Lobster
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
32%
Lobster
Minerals Daily Need Coverage Score
88%
Tuna
127%
Lobster

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 432mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.003g)
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 ($)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.