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Tuna vs. Pacific saury — In-Depth Nutrition Comparison

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A recap on 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.
Contains more Magnesium +10.5%
Contains more Phosphorus +23.8%
Contains less Sodium -16.9%
Contains more Selenium +567.9%
Contains more Calcium +3425%
Contains more Iron +81.5%
Contains more Zinc +75.6%
Contains more Copper +430.2%
Contains more Manganese +7792.3%
Equal in Magnesium - 38
Equal in Potassium - 499
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 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +10.5%
Contains more Phosphorus +23.8%
Contains less Sodium -16.9%
Contains more Selenium +567.9%
Contains more Calcium +3425%
Contains more Iron +81.5%
Contains more Zinc +75.6%
Contains more Copper +430.2%
Contains more Manganese +7792.3%
Equal in Magnesium - 38
Equal in Potassium - 499

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
6
:
Contains more Vitamin B3 +687.9%
Contains more Vitamin B6 +652.2%
Contains more Vitamin A +24.6%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Equal in Vitamin B12 - 2.31
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 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin B3 +687.9%
Contains more Vitamin B6 +652.2%
Contains more Vitamin A +24.6%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Equal in Vitamin B12 - 2.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.8%
Contains more Other +197.7%
Contains more Fats +164.4%
Equal in Water - 73.47
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 Protein +18.8%
Contains more Other +197.7%
Contains more Fats +164.4%
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +173.2%
Contains more Polyunsaturated fat +227.4%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +173.2%
Contains more Polyunsaturated fat +227.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Pacific saury Opinion
Protein 29.15g 24.54g Tuna
Fats 0.59g 1.56g Pacific saury
Calories 130kcal 119kcal Tuna
Calcium 4mg 141mg Pacific saury
Iron 0.92mg 1.67mg Pacific saury
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 269mg Tuna
Potassium 527mg 499mg Tuna
Sodium 54mg 65mg Tuna
Zinc 0.45mg 0.79mg Pacific saury
Copper 0.043mg 0.228mg Pacific saury
Manganese 0.013mg 1.026mg Pacific saury
Selenium 108.2µg 16.2µg Tuna
Vitamin A 65IU 81IU Pacific saury
Vitamin A RAE 22µg 24µg Pacific saury
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.312mg Pacific saury
Vitamin B2 0.137mg 0.195mg Pacific saury
Vitamin B3 22.07mg 2.801mg Tuna
Vitamin B5 0.334mg 0.865mg Pacific saury
Vitamin B6 1.038mg 0.138mg Tuna
Folate 2µg 17µg Pacific saury
Vitamin B12 2.35µg 2.31µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.275mg Tuna
Threonine 1.224mg 1.076mg Tuna
Isoleucine 1.287mg 1.131mg Tuna
Leucine 2.27mg 1.994mg Tuna
Lysine 2.565mg 2.254mg Tuna
Methionine 0.827mg 0.726mg Tuna
Phenylalanine 1.091mg 0.958mg Tuna
Valine 1.438mg 1.264mg Tuna
Histidine 0.822mg 0.722mg Tuna
Cholesterol 47mg 110mg Tuna
Trans Fat 0.02g Pacific saury
Saturated Fat 0.205g 0.319g Tuna
Omega-3 - DHA 0.105g 0.288g Pacific saury
Omega-3 - EPA 0.015g 0.11g Pacific saury
Omega-3 - DPA 0.005g 0.049g Pacific saury
Monounsaturated Fat 0.138g 0.377g Pacific saury
Polyunsaturated fat 0.175g 0.573g Pacific saury
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
47%
Pacific saury
Minerals Daily Need Coverage Score
88%
Tuna
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.114g)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.