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Tuna vs. Seed — In-Depth Nutrition Comparison

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What are the differences between Tuna and Seed?

  • Tuna is higher in Vitamin B12, Selenium, and Vitamin B3, yet Seed is higher in Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, and Calcium.
  • Seed's daily need coverage for Fiber is 138% more.

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

Infographic

Tuna vs Seed 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
:
8
Seed
Seed
Contains more Potassium +29.5%
Contains more Selenium +96%
Contains more Calcium +15675%
Contains more Iron +739.1%
Contains more Magnesium +697.6%
Contains more Phosphorus +158.3%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +2048.8%
Contains more Manganese +20846.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +29.5%
Contains more Selenium +96%
Contains more Calcium +15675%
Contains more Iron +739.1%
Contains more Magnesium +697.6%
Contains more Phosphorus +158.3%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +2048.8%
Contains more Manganese +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
7
:
5
Seed
Seed
Contains more Vitamin A +20.4%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +362.7%
Contains more Vitamin B2 +24.1%
Contains more Folate +2350%
Tuna
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +20.4%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +362.7%
Contains more Vitamin B2 +24.1%
Contains more Folate +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Seed
Seed
Contains more Protein +76.2%
Contains more Water +1089.3%
Contains more Fats +5110.2%
Contains more Carbs +∞%
Contains more Other +275%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Seed
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 Protein +76.2%
Contains more Water +1089.3%
Contains more Fats +5110.2%
Contains more Carbs +∞%
Contains more Other +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Seed
Seed
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +13422.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +13422.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Seed Opinion
Net carbs 0g 7.72g Seed
Protein 29.15g 16.54g Tuna
Fats 0.59g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 130kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 4mg 631mg Seed
Iron 0.92mg 7.72mg Seed
Magnesium 42mg 335mg Seed
Phosphorus 333mg 860mg Seed
Potassium 527mg 407mg Tuna
Sodium 54mg 16mg Seed
Zinc 0.45mg 4.58mg Seed
Copper 0.043mg 0.924mg Seed
Manganese 0.013mg 2.723mg Seed
Selenium 108.2µg 55.2µg Tuna
Vitamin A 65IU 54IU Tuna
Vitamin A RAE 22µg Tuna
Vitamin E 0.29mg 0.5mg Seed
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.134mg 0.62mg Seed
Vitamin B2 0.137mg 0.17mg Seed
Vitamin B3 22.07mg 8.83mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 1.038mg Tuna
Folate 2µg 49µg Seed
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.436mg Seed
Threonine 1.224mg 0.709mg Tuna
Isoleucine 1.287mg 0.801mg Tuna
Leucine 2.27mg 1.371mg Tuna
Lysine 2.565mg 0.97mg Tuna
Methionine 0.827mg 0.588mg Tuna
Phenylalanine 1.091mg 1.016mg Tuna
Valine 1.438mg 0.95mg Tuna
Histidine 0.822mg 0.531mg Tuna
Cholesterol 47mg 0mg Seed
Trans Fat 0.02g 0.14g Tuna
Saturated Fat 0.205g 3.33g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 2.309g Seed
Polyunsaturated fat 0.175g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.002g Tuna
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
Minerals Daily Need Coverage Score
88%
Tuna
221%
Seed

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.125g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - 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.