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Tuna vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between Tuna and Pistachio

  • Tuna has more Selenium, Vitamin B3, and Vitamin B12, however, Pistachio is richer in Copper, Vitamin B1, Manganese, Vitamin B6, Fiber, and Iron.
  • Tuna's daily need coverage for Selenium is 184% more.
  • Tuna contains less Saturated Fat.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Nuts, pistachio nuts, raw.

Infographic

Tuna vs Pistachio 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
1
:
Contains more Selenium +1445.7%
Contains more Calcium +2525%
Contains more Iron +326.1%
Contains more Magnesium +188.1%
Contains more Phosphorus +47.1%
Contains more Potassium +94.5%
Contains less Sodium -98.1%
Contains more Zinc +388.9%
Contains more Copper +2923.3%
Contains more Manganese +9130.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Selenium +1445.7%
Contains more Calcium +2525%
Contains more Iron +326.1%
Contains more Magnesium +188.1%
Contains more Phosphorus +47.1%
Contains more Potassium +94.5%
Contains less Sodium -98.1%
Contains more Zinc +388.9%
Contains more Copper +2923.3%
Contains more Manganese +9130.8%

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.
Tuna
4
:
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1597.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +693.8%
Contains more Vitamin E +886.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +63.8%
Contains more Folate +2450%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1597.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +693.8%
Contains more Vitamin E +886.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +63.8%
Contains more Folate +2450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
Contains more Protein +44.6%
Contains more Water +1478.5%
Contains more Fats +7581.4%
Contains more Carbs +∞%
Contains more Other +132.8%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Protein +44.6%
Contains more Water +1478.5%
Contains more Fats +7581.4%
Contains more Carbs +∞%
Contains more Other +132.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +16752.9%
Contains more Polyunsaturated fat +8117.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +16752.9%
Contains more Polyunsaturated fat +8117.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Pistachio Opinion
Net carbs 0g 16.57g Pistachio
Protein 29.15g 20.16g Tuna
Fats 0.59g 45.32g Pistachio
Carbs 0g 27.17g Pistachio
Calories 130kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0g 7.66g Tuna
Fiber 0g 10.6g Pistachio
Calcium 4mg 105mg Pistachio
Iron 0.92mg 3.92mg Pistachio
Magnesium 42mg 121mg Pistachio
Phosphorus 333mg 490mg Pistachio
Potassium 527mg 1025mg Pistachio
Sodium 54mg 1mg Pistachio
Zinc 0.45mg 2.2mg Pistachio
Copper 0.043mg 1.3mg Pistachio
Manganese 0.013mg 1.2mg Pistachio
Selenium 108.2µg 7µg Tuna
Vitamin A 65IU 516IU Pistachio
Vitamin A RAE 22µg 26µg Pistachio
Vitamin E 0.29mg 2.86mg Pistachio
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.134mg 0.87mg Pistachio
Vitamin B2 0.137mg 0.16mg Pistachio
Vitamin B3 22.07mg 1.3mg Tuna
Vitamin B5 0.334mg 0.52mg Pistachio
Vitamin B6 1.038mg 1.7mg Pistachio
Folate 2µg 51µg Pistachio
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.251mg Tuna
Threonine 1.224mg 0.684mg Tuna
Isoleucine 1.287mg 0.917mg Tuna
Leucine 2.27mg 1.604mg Tuna
Lysine 2.565mg 1.138mg Tuna
Methionine 0.827mg 0.36mg Tuna
Phenylalanine 1.091mg 1.092mg Pistachio
Valine 1.438mg 1.249mg Tuna
Histidine 0.822mg 0.512mg Tuna
Cholesterol 47mg 0mg Pistachio
Trans Fat 0.02g 0g Pistachio
Saturated Fat 0.205g 5.907g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 23.257g Pistachio
Polyunsaturated fat 0.175g 14.38g Pistachio
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
71%
Pistachio
Minerals Daily Need Coverage Score
88%
Tuna
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.702g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 28)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.