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Tuna vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between tuna and chia seeds?

  • Tuna is higher in vitamin B12, selenium, and vitamin B3, yet chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, and calcium.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • The glycemic index of tuna is lower.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Seeds, chia seeds, dried types in this article.

Infographic

Tuna vs Chia seeds 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
2
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +29.5%
Contains more SeleniumSelenium +96%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +15675%
Contains more IronIron +739.1%
Contains more CopperCopper +2048.8%
Contains more ZincZinc +917.8%
Contains more PhosphorusPhosphorus +158.3%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +20846.2%

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
8
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more FolateFolate +2350%

All nutrients comparison - raw data values

Nutrient Tuna Chia seeds DV% diff.
Polyunsaturated fat 0.175g 23.665g 157%
Fiber 0g 34.4g 138%
Manganese 0.013mg 2.723mg 118%
Vitamin B12 2.35µg 0µg 98%
Copper 0.043mg 0.924mg 98%
Selenium 108.2µg 55.2µg 96%
Iron 0.92mg 7.72mg 85%
Vitamin B3 22.07mg 8.83mg 83%
Vitamin B6 1.038mg 80%
Phosphorus 333mg 860mg 75%
Magnesium 42mg 335mg 70%
Calcium 4mg 631mg 63%
Fats 0.59g 30.74g 46%
Vitamin B1 0.134mg 0.62mg 41%
Zinc 0.45mg 4.58mg 38%
Protein 29.15g 16.54g 25%
Calories 130kcal 486kcal 18%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 14%
Carbs 0g 42.12g 14%
Saturated fat 0.205g 3.33g 14%
Folate 2µg 49µg 12%
Vitamin D 82IU 10%
Vitamin D 2µg 10%
Vitamin B5 0.334mg 7%
Monounsaturated fat 0.138g 2.309g 5%
Potassium 527mg 407mg 4%
Vitamin B2 0.137mg 0.17mg 3%
Vitamin A 22µg 2%
Sodium 54mg 16mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.29mg 0.5mg 1%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g 0.14g N/A
Tryptophan 0.313mg 0.436mg 0%
Threonine 1.224mg 0.709mg 0%
Isoleucine 1.287mg 0.801mg 0%
Leucine 2.27mg 1.371mg 0%
Lysine 2.565mg 0.97mg 0%
Methionine 0.827mg 0.588mg 0%
Phenylalanine 1.091mg 1.016mg 0%
Valine 1.438mg 0.95mg 0%
Histidine 0.822mg 0.531mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +76.2%
Contains more WaterWater +1089.3%
Contains more FatsFats +5110.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +275%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1573.2%
Contains more Poly. FatPolyunsaturated fat +13422.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.