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Tuna vs. Parmesan — In-Depth Nutrition Comparison

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Summary of differences between tuna and parmesan

  • Tuna has more vitamin B3, selenium, vitamin B6, and vitamin B12, while parmesan has more calcium, phosphorus, zinc, and vitamin A.
  • Tuna covers your daily need for vitamin B3, 137% more than parmesan.
  • Tuna contains 13 times more vitamin B6 than parmesan. While tuna contains 1.038mg of vitamin B6, parmesan contains only 0.081mg.
  • The amount of sodium in tuna is lower.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, parmesan, grated.

Infographic

Tuna vs Parmesan 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
Tuna
5
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +192.8%
Contains more IronIron +87.8%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +214.5%
Contains more CalciumCalcium +21225%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +88.3%
Contains more ManganeseManganese +446.2%
~equal in Copper ~0.04mg

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
6
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 Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 Choline Choline 0% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B3Vitamin B3 +27487.5%
Contains more Vitamin B6Vitamin B6 +1181.5%
Contains more Vitamin B12Vitamin B12 +67.9%
Contains more CholineCholine +450.4%
Contains more Vitamin AVitamin A +1090.9%
Contains more Vitamin EVitamin E +82.8%
Contains more Vitamin B2Vitamin B2 +161.3%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Parmesan DV% diff.
Vitamin B3 22.07mg 0.08mg 137%
Selenium 108.2µg 34.4µg 134%
Calcium 4mg 853mg 85%
Sodium 54mg 1804mg 76%
Vitamin B6 1.038mg 0.081mg 74%
Saturated fat 0.205g 15.371g 69%
Fats 0.59g 27.84g 42%
Phosphorus 333mg 627mg 42%
Vitamin B12 2.35µg 1.4µg 40%
Zinc 0.45mg 4.2mg 34%
Vitamin A 22µg 262µg 27%
Monounsaturated fat 0.138g 7.13g 17%
Vitamin B2 0.137mg 0.358mg 17%
Calories 130kcal 420kcal 15%
Cholesterol 47mg 86mg 13%
Choline 77.6mg 14.1mg 12%
Potassium 527mg 180mg 10%
Vitamin B1 0.134mg 0.026mg 9%
Polyunsaturated fat 0.175g 1.386g 8%
Vitamin D 82IU 21IU 8%
Vitamin D 2µg 0.5µg 8%
Iron 0.92mg 0.49mg 5%
Carbs 0g 13.91g 5%
Manganese 0.013mg 0.071mg 3%
Magnesium 42mg 34mg 2%
Vitamin B5 0.334mg 0.45mg 2%
Vitamin E 0.29mg 0.53mg 2%
Protein 29.15g 28.42g 1%
Vitamin K 0.1µg 1.7µg 1%
Folate 2µg 6µg 1%
Net carbs 0g 13.91g N/A
Sugar 0g 0.07g N/A
Copper 0.043mg 0.04mg 0%
Trans fat 0.02g 0.876g N/A
Tryptophan 0.313mg 0.383mg 0%
Threonine 1.224mg 1.075mg 0%
Isoleucine 1.287mg 1.455mg 0%
Leucine 2.27mg 2.747mg 0%
Lysine 2.565mg 2.201mg 0%
Methionine 0.827mg 0.751mg 0%
Phenylalanine 1.091mg 1.538mg 0%
Valine 1.438mg 1.865mg 0%
Histidine 0.822mg 0.806mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.005g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +204.5%
Contains more FatsFats +4618.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +460.9%
~equal in Protein ~28.42g

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +5066.7%
Contains more Poly. FatPolyunsaturated fat +692%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.