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Tuna vs. Orange — In-Depth Nutrition Comparison

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Differences between Tuna and Orange

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, Choline, and Iron, however, Orange is richer in Vitamin C.
  • Tuna's daily need coverage for Selenium is 196% higher.
  • Orange has less Cholesterol.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Oranges, raw, all commercial varieties.

Infographic

Tuna vs Orange infographic
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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.
Tuna
6
:
4
Orange
Contains more Iron +820%
Contains more Magnesium +320%
Contains more Phosphorus +2278.6%
Contains more Potassium +191.2%
Contains more Zinc +542.9%
Contains more Selenium +21540%
Contains more Calcium +900%
Contains less Sodium -100%
Contains more Manganese +92.3%
Equal in Copper - 0.045
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 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +820%
Contains more Magnesium +320%
Contains more Phosphorus +2278.6%
Contains more Potassium +191.2%
Contains more Zinc +542.9%
Contains more Selenium +21540%
Contains more Calcium +900%
Contains less Sodium -100%
Contains more Manganese +92.3%
Equal in Copper - 0.045

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
9
:
3
Orange
Contains more Vitamin E +61.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +242.5%
Contains more Vitamin B3 +7726.2%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +1630%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +246.2%
Contains more Vitamin C +∞%
Contains more Folate +1400%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +61.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +242.5%
Contains more Vitamin B3 +7726.2%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +1630%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +246.2%
Contains more Vitamin C +∞%
Contains more Folate +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
:
2
Orange
Contains more Protein +3001.1%
Contains more Fats +391.7%
Contains more Other +190.9%
Contains more Carbs +∞%
Contains more Water +25.8%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +3001.1%
Contains more Fats +391.7%
Contains more Other +190.9%
Contains more Carbs +∞%
Contains more Water +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
2
:
1
Orange
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +600%
Contains less Saturated Fat -92.7%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +600%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Orange Opinion
Net carbs 0g 9.35g Orange
Protein 29.15g 0.94g Tuna
Fats 0.59g 0.12g Tuna
Carbs 0g 11.75g Orange
Calories 130kcal 47kcal Tuna
Sugar 0g 9.35g Tuna
Fiber 0g 2.4g Orange
Calcium 4mg 40mg Orange
Iron 0.92mg 0.1mg Tuna
Magnesium 42mg 10mg Tuna
Phosphorus 333mg 14mg Tuna
Potassium 527mg 181mg Tuna
Sodium 54mg 0mg Orange
Zinc 0.45mg 0.07mg Tuna
Copper 0.043mg 0.045mg Orange
Manganese 0.013mg 0.025mg Orange
Selenium 108.2µg 0.5µg Tuna
Vitamin A 65IU 225IU Orange
Vitamin A RAE 22µg 11µg Tuna
Vitamin E 0.29mg 0.18mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.134mg 0.087mg Tuna
Vitamin B2 0.137mg 0.04mg Tuna
Vitamin B3 22.07mg 0.282mg Tuna
Vitamin B5 0.334mg 0.25mg Tuna
Vitamin B6 1.038mg 0.06mg Tuna
Folate 2µg 30µg Orange
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0µg Tuna
Tryptophan 0.313mg 0.009mg Tuna
Threonine 1.224mg 0.015mg Tuna
Isoleucine 1.287mg 0.025mg Tuna
Leucine 2.27mg 0.023mg Tuna
Lysine 2.565mg 0.047mg Tuna
Methionine 0.827mg 0.02mg Tuna
Phenylalanine 1.091mg 0.031mg Tuna
Valine 1.438mg 0.04mg Tuna
Histidine 0.822mg 0.018mg Tuna
Cholesterol 47mg 0mg Orange
Trans Fat 0.02g 0g Orange
Saturated Fat 0.205g 0.015g Orange
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 0.023g Tuna
Polyunsaturated fat 0.175g 0.025g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
24%
Orange
Minerals Daily Need Coverage Score
88%
Tuna
7%
Orange

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 45)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.4)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.19g)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.