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Tuna vs. Seatrout — In-Depth Nutrition Comparison

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A recap on differences between tuna and seatrout

  • Tuna has more vitamin B3, selenium, vitamin B6, iron, and vitamin B1; however, seatrout is higher in vitamin B12, vitamin B5, and vitamin B2.
  • Tuna covers your daily vitamin B3 needs 120% more than seatrout.
  • Seatrout contains 3 times less iron than tuna. Tuna contains 0.92mg of iron, while seatrout contains 0.35mg.
  • Tuna has less cholesterol.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, seatrout, mixed species, cooked, dry heat.

Infographic

Tuna vs Seatrout 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
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 29% 6.6% 39% 13% 13% 16% 138% 9.7% 2.5% 255%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +162.9%
Contains more CopperCopper +13.2%
Contains less SodiumSodium -27%
Contains more SeleniumSelenium +131.2%
Contains more CalciumCalcium +450%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +46.2%
~equal in Magnesium ~40mg
~equal in Phosphorus ~321mg

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
7
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% 12% 0% 0% 17% 48% 55% 52% 107% 433% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +94.2%
Contains more Vitamin B3Vitamin B3 +655%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +59.1%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B5Vitamin B5 +159%
Contains more Vitamin B12Vitamin B12 +47.2%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Seatrout DV% diff.
Vitamin B3 22.07mg 2.923mg 120%
Selenium 108.2µg 46.8µg 112%
Vitamin B12 2.35µg 3.46µg 46%
Vitamin B6 1.038mg 0.462mg 44%
Cholesterol 47mg 106mg 20%
Protein 29.15g 21.46g 15%
Choline 77.6mg 14%
Vitamin B5 0.334mg 0.865mg 11%
Vitamin D 82IU 10%
Vitamin D 2µg 10%
Iron 0.92mg 0.35mg 7%
Fats 0.59g 4.63g 6%
Polyunsaturated fat 0.175g 0.929g 5%
Saturated fat 0.205g 1.293g 5%
Vitamin B1 0.134mg 0.069mg 5%
Vitamin B2 0.137mg 0.207mg 5%
Potassium 527mg 437mg 3%
Calcium 4mg 22mg 2%
Phosphorus 333mg 321mg 2%
Vitamin E 0.29mg 2%
Monounsaturated fat 0.138g 1.133g 2%
Vitamin A 22µg 35µg 1%
Sodium 54mg 74mg 1%
Zinc 0.45mg 0.58mg 1%
Copper 0.043mg 0.038mg 1%
Folate 2µg 6µg 1%
Calories 130kcal 133kcal 0%
Magnesium 42mg 40mg 0%
Manganese 0.013mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.24mg 0%
Threonine 1.224mg 0.941mg 0%
Isoleucine 1.287mg 0.989mg 0%
Leucine 2.27mg 1.744mg 0%
Lysine 2.565mg 1.971mg 0%
Methionine 0.827mg 0.635mg 0%
Phenylalanine 1.091mg 0.838mg 0%
Valine 1.438mg 1.106mg 0%
Histidine 0.822mg 0.632mg 0%
Omega-3 - EPA 0.015g 0.211g N/A
Omega-3 - DHA 0.105g 0.265g N/A
Omega-3 - DPA 0.005g 0.097g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
21% 5% 72% 2%
Protein: 21.46 g
Fats: 4.63 g
Carbs: 0 g
Water: 71.91 g
Other: 2 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +684.7%
Contains more OtherOther +56.3%
~equal in Carbs ~0g
~equal in Water ~71.91g

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
39% 34% 28%
Saturated fat: Sat. Fat 1.293 g
Monounsaturated fat: Mono. Fat 1.133 g
Polyunsaturated fat: Poly. Fat 0.929 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +721%
Contains more Poly. FatPolyunsaturated fat +430.9%

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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. Seatrout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174242/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.