Tuna vs. Peanut butter — In-Depth Nutrition Comparison

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How are tuna and peanut butter different?

Tuna is higher in selenium, vitamin B12, vitamin B3, and vitamin B6; however, peanut butter is richer in manganese, vitamin E, copper, magnesium, and folate.
Daily need coverage for selenium for tuna is 189% higher.
Tuna has less saturated fat.
Tuna has a lower glycemic index (0) than peanut butter (14).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Peanut butter, smooth style, without salt are the varieties used in this article.

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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

Peanut butter

Contains more SeleniumSelenium

+2539%

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+1125%
Contains more IronIron	+89.1%
Contains more CopperCopper	+881.4%
Contains more ZincZinc	+457.8%
Contains less SodiumSodium	-68.5%
Contains more ManganeseManganese	+12707.7%

~equal in Potassium ~558mg

~equal in Phosphorus ~335mg

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

Peanut butter

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+68.3%
Contains more Vitamin B6Vitamin B6	+135.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+23.2%

Contains more Vitamin EVitamin E	+3037.9%
Contains more Vitamin B1Vitamin B1	+11.9%
Contains more Vitamin B2Vitamin B2	+40.1%
Contains more Vitamin B5Vitamin B5	+240.4%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+4250%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	108.2µg	4.1µg	189%
Vitamin B12	2.35µg	0µg	98%
Polyunsaturated fat	0.175g	12.535g	82%
Fats	0.59g	51.36g	78%
Manganese	0.013mg	1.665mg	72%
Monounsaturated fat	0.138g	25.941g	65%
Vitamin E	0.29mg	9.1mg	59%
Vitamin B3	22.07mg	13.112mg	56%
Vitamin B6	1.038mg	0.441mg	46%
Saturated fat	0.205g	10.325g	46%
Copper	0.043mg	0.422mg	42%
Magnesium	42mg	168mg	30%
Calories	130kcal	598kcal	23%
Folate	2µg	87µg	21%
Fiber	0g	5g	20%
Zinc	0.45mg	2.51mg	19%
Vitamin B5	0.334mg	1.137mg	16%
Cholesterol	47mg	0mg	16%
Protein	29.15g	22.21g	14%
Vitamin D	82IU	0IU	10%
Vitamin D	2µg	0µg	10%
Iron	0.92mg	1.74mg	10%
Carbs	0g	22.31g	7%
Calcium	4mg	49mg	5%
Vitamin B2	0.137mg	0.192mg	4%
Choline	77.6mg	63mg	3%
Vitamin A	22µg	0µg	2%
Sodium	54mg	17mg	2%
Vitamin B1	0.134mg	0.15mg	1%
Starch		3.56g	1%
Potassium	527mg	558mg	1%
Net carbs	0g	17.31g	N/A
Sugar	0g	10.49g	N/A
Phosphorus	333mg	335mg	0%
Vitamin K	0.1µg	0.3µg	0%
Trans fat	0.02g	0.075g	N/A
Tryptophan	0.313mg	0.231mg	0%
Threonine	1.224mg	0.525mg	0%
Isoleucine	1.287mg	0.616mg	0%
Leucine	2.27mg	1.546mg	0%
Lysine	2.565mg	0.681mg	0%
Methionine	0.827mg	0.265mg	0%
Phenylalanine	1.091mg	1.202mg	0%
Valine	1.438mg	0.782mg	0%
Histidine	0.822mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0.015g	0g	N/A
Omega-3 - DHA	0.105g	0g	N/A
Omega-3 - ALA		0.027g	N/A
Omega-3 - DPA	0.005g	0g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0.002g	0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A