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Tuna vs. Pacific saury — In-Depth Nutrition Comparison

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A recap on the differences between tuna and pacific saury

  • Tuna has more selenium, vitamin B3, and vitamin B6; however, pacific saury is higher in manganese, copper, vitamin B1, calcium, vitamin B5, and iron.
  • Tuna covers your daily selenium needs 167% more than pacific saury.
  • Pacific saury contains 8 times less vitamin B3 than tuna. Tuna contains 22.07mg of vitamin B3, while pacific saury contains 2.801mg.
  • Tuna has less cholesterol.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Tuna vs Pacific saury 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
3
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +567.9%
Contains more CalciumCalcium +3425%
Contains more IronIron +81.5%
Contains more CopperCopper +430.2%
Contains more ZincZinc +75.6%
Contains more ManganeseManganese +7792.3%
~equal in Magnesium ~38mg
~equal in Potassium ~499mg

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
5
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
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 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +687.9%
Contains more Vitamin B6Vitamin B6 +652.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +132.8%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B5Vitamin B5 +159%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~24µg
~equal in Vitamin B12 ~2.31µg

All nutrients comparison - raw data values

Nutrient Tuna Pacific saury DV% diff.
Selenium 108.2µg 16.2µg 167%
Vitamin B3 22.07mg 2.801mg 120%
Vitamin B6 1.038mg 0.138mg 69%
Manganese 0.013mg 1.026mg 44%
Cholesterol 47mg 110mg 21%
Copper 0.043mg 0.228mg 21%
Vitamin B1 0.134mg 0.312mg 15%
Calcium 4mg 141mg 14%
Choline 77.6mg 14%
Vitamin B5 0.334mg 0.865mg 11%
Vitamin D 82 IU 10%
Vitamin D 2µg 10%
Protein 29.15g 24.54g 9%
Iron 0.92mg 1.67mg 9%
Phosphorus 333mg 269mg 9%
Vitamin B2 0.137mg 0.195mg 4%
Folate 2µg 17µg 4%
Zinc 0.45mg 0.79mg 3%
Polyunsaturated fat 0.175g 0.573g 3%
Vitamin E 0.29mg 2%
Vitamin B12 2.35µg 2.31µg 2%
Calories 130kcal 119kcal 1%
Fats 0.59g 1.56g 1%
Magnesium 42mg 38mg 1%
Potassium 527mg 499mg 1%
Saturated fat 0.205g 0.319g 1%
Monounsaturated fat 0.138g 0.377g 1%
Sodium 54mg 65mg 0%
Vitamin A 22µg 24µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.275mg 0%
Threonine 1.224mg 1.076mg 0%
Isoleucine 1.287mg 1.131mg 0%
Leucine 2.27mg 1.994mg 0%
Lysine 2.565mg 2.254mg 0%
Methionine 0.827mg 0.726mg 0%
Phenylalanine 1.091mg 0.958mg 0%
Valine 1.438mg 1.264mg 0%
Histidine 0.822mg 0.722mg 0%
Omega-3 - EPA 0.015g 0.11g N/A
Omega-3 - DHA 0.105g 0.288g N/A
Omega-3 - DPA 0.005g 0.049g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more ProteinProtein +18.8%
Contains more OtherOther +197.7%
Contains more FatsFats +164.4%
~equal in Carbs ~0g
~equal in Water ~73.47g

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +173.2%
Contains more Poly. FatPolyunsaturated fat +227.4%

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.