Tuna vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between tuna and oatmeal
- Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, potassium, and vitamin D; however, oatmeal has more iron and manganese.
- Daily need coverage for selenium for tuna is 188% higher.
- Oatmeal is lower in cholesterol.
- Oatmeal has a higher glycemic index than tuna.
Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +763.9% |
| Contains more PhosphorusPhosphorus | +332.5% |
| Contains more SeleniumSelenium | +2064% |
| Contains more CalciumCalcium | +1900% |
| Contains more IronIron | +547.8% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +37.8% |
| Contains more ManganeseManganese | +4192.3% |
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.
| Contains more Vitamin EVitamin E | +314.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +629.6% |
| Contains more Vitamin B6Vitamin B6 | +257.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1551.1% |
| Contains more Vitamin AVitamin A | +490.9% |
| Contains more Vitamin B1Vitamin B1 | +94% |
| Contains more Vitamin B2Vitamin B2 | +56.9% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +2100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 108.2µg | 5µg | 188% |
| Vitamin B3 | 22.07mg | 3.025mg | 119% |
| Vitamin B12 | 2.35µg | 0µg | 98% |
| Iron | 0.92mg | 5.96mg | 63% |
| Vitamin B6 | 1.038mg | 0.29mg | 58% |
| Protein | 29.15g | 2.37g | 54% |
| Phosphorus | 333mg | 77mg | 37% |
| Manganese | 0.013mg | 0.558mg | 24% |
| Cholesterol | 47mg | 0mg | 16% |
| Potassium | 527mg | 61mg | 14% |
| Choline | 77.6mg | 4.7mg | 13% |
| Vitamin A | 22µg | 130µg | 12% |
| Folate | 2µg | 44µg | 11% |
| Vitamin B1 | 0.134mg | 0.26mg | 11% |
| Vitamin D | 82IU | 0IU | 10% |
| Vitamin D | 2µg | 0µg | 10% |
| Calcium | 4mg | 80mg | 8% |
| Fiber | 0g | 1.7g | 7% |
| Vitamin B2 | 0.137mg | 0.215mg | 6% |
| Magnesium | 42mg | 26mg | 4% |
| Carbs | 0g | 11.67g | 4% |
| Starch | 10.37g | 4% | |
| Calories | 130kcal | 68kcal | 3% |
| Copper | 0.043mg | 0.066mg | 3% |
| Zinc | 0.45mg | 0.62mg | 2% |
| Polyunsaturated fat | 0.175g | 0.426g | 2% |
| Vitamin E | 0.29mg | 0.07mg | 1% |
| Fats | 0.59g | 1.36g | 1% |
| Monounsaturated fat | 0.138g | 0.391g | 1% |
| Net carbs | 0g | 9.97g | N/A |
| Sugar | 0g | 0.46g | N/A |
| Sodium | 54mg | 49mg | 0% |
| Vitamin B5 | 0.334mg | 0.317mg | 0% |
| Vitamin K | 0.1µg | 0.4µg | 0% |
| Trans fat | 0.02g | 0.003g | N/A |
| Saturated fat | 0.205g | 0.226g | 0% |
| Tryptophan | 0.313mg | 0.04mg | 0% |
| Threonine | 1.224mg | 0.083mg | 0% |
| Isoleucine | 1.287mg | 0.105mg | 0% |
| Leucine | 2.27mg | 0.2mg | 0% |
| Lysine | 2.565mg | 0.135mg | 0% |
| Methionine | 0.827mg | 0.04mg | 0% |
| Phenylalanine | 1.091mg | 0.13mg | 0% |
| Valine | 1.438mg | 0.151mg | 0% |
| Histidine | 0.822mg | 0.057mg | 0% |
| Omega-3 - EPA | 0.015g | 0g | N/A |
| Omega-3 - DHA | 0.105g | 0g | N/A |
| Omega-3 - DPA | 0.005g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1130% |
| Contains more OtherOther | +124.6% |
| Contains more FatsFats | +130.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.3% |
| Contains more Mono. FatMonounsaturated fat | +183.3% |
| Contains more Poly. FatPolyunsaturated fat | +143.4% |
