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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 for 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
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 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +217.2%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +48%
Contains more CalciumCalcium +2300%
Contains more CopperCopper +3504.7%
Contains more ZincZinc +800%
Contains more ManganeseManganese +400%
~equal in Magnesium ~43mg

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
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% 0.33% 20% 0% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3% 44%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +482.6%
Contains more Vitamin B2Vitamin B2 +705.9%
Contains more Vitamin B3Vitamin B3 +1106%
Contains more Vitamin B6Vitamin B6 +772.3%
Contains more Vitamin B12Vitamin B12 +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +244.8%
Contains more Vitamin B5Vitamin B5 +399.1%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Choline ~80.9mg

All nutrients comparison - raw data values

Nutrient Tuna Lobster DV% diff.
Copper 0.043mg 1.55mg 167%
Vitamin B3 22.07mg 1.83mg 127%
Vitamin B6 1.038mg 0.119mg 71%
Selenium 108.2µg 73.1µg 64%
Vitamin B12 2.35µg 1.43µg 38%
Zinc 0.45mg 4.05mg 33%
Cholesterol 47mg 146mg 33%
Vitamin B5 0.334mg 1.667mg 27%
Phosphorus 333mg 185mg 21%
Protein 29.15g 19g 20%
Sodium 54mg 486mg 19%
Vitamin D 82IU 1IU 10%
Vitamin D 2µg 0µg 10%
Calcium 4mg 96mg 9%
Potassium 527mg 230mg 9%
Vitamin B1 0.134mg 0.023mg 9%
Vitamin B2 0.137mg 0.017mg 9%
Iron 0.92mg 0.29mg 8%
Vitamin E 0.29mg 1mg 5%
Folate 2µg 11µg 2%
Calories 130kcal 89kcal 2%
Vitamin A 22µg 1µg 2%
Manganese 0.013mg 0.065mg 2%
Choline 77.6mg 80.9mg 1%
Polyunsaturated fat 0.175g 0.34g 1%
Fats 0.59g 0.86g 0%
Magnesium 42mg 43mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g 0.013g N/A
Saturated fat 0.205g 0.208g 0%
Monounsaturated fat 0.138g 0.253g 0%
Tryptophan 0.313mg 0.248mg 0%
Threonine 1.224mg 0.753mg 0%
Isoleucine 1.287mg 0.832mg 0%
Leucine 2.27mg 1.376mg 0%
Lysine 2.565mg 1.426mg 0%
Methionine 0.827mg 0.475mg 0%
Phenylalanine 1.091mg 0.782mg 0%
Valine 1.438mg 0.852mg 0%
Histidine 0.822mg 0.475mg 0%
Omega-3 - EPA 0.015g 0.117g N/A
Omega-3 - DHA 0.105g 0.078g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.005g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.006g N/A
Omega-6 - Linoleic acid 0.033g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
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
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +94.3%
~equal in Saturated fat ~0.208g

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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.