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Tuna vs. Flax — In-Depth Nutrition Comparison

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Differences between Tuna and Flax

  • Tuna is higher in Selenium, Vitamin B3, and Vitamin B12, however, Flax is richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, and Phosphorus.
  • Tuna's daily need coverage for Selenium is 151% higher.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Seeds, flaxseed.

Infographic

Tuna vs Flax 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
1
:
9
Flax
Contains more Selenium +326%
Contains more Calcium +6275%
Contains more Iron +522.8%
Contains more Magnesium +833.3%
Contains more Phosphorus +92.8%
Contains more Potassium +54.3%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +2737.2%
Contains more Manganese +18992.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +326%
Contains more Calcium +6275%
Contains more Iron +522.8%
Contains more Magnesium +833.3%
Contains more Phosphorus +92.8%
Contains more Potassium +54.3%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +2737.2%
Contains more Manganese +18992.3%

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
5
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +616.6%
Contains more Vitamin B6 +119.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B5 +194.9%
Contains more Folate +4250%
Contains more Vitamin K +4200%
Equal in Vitamin E - 0.31
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +616.6%
Contains more Vitamin B6 +119.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B5 +194.9%
Contains more Folate +4250%
Contains more Vitamin K +4200%
Equal in Vitamin E - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Flax
Contains more Protein +59.4%
Contains more Water +891.1%
Contains more Fats +7045.8%
Contains more Carbs +∞%
Contains more Other +189.8%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +59.4%
Contains more Water +891.1%
Contains more Fats +7045.8%
Contains more Carbs +∞%
Contains more Other +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Flax
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +5354.3%
Contains more Polyunsaturated fat +16317.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +5354.3%
Contains more Polyunsaturated fat +16317.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Flax Opinion
Net carbs 0g 1.58g Flax
Protein 29.15g 18.29g Tuna
Fats 0.59g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 130kcal 534kcal Flax
Sugar 0g 1.55g Tuna
Fiber 0g 27.3g Flax
Calcium 4mg 255mg Flax
Iron 0.92mg 5.73mg Flax
Magnesium 42mg 392mg Flax
Phosphorus 333mg 642mg Flax
Potassium 527mg 813mg Flax
Sodium 54mg 30mg Flax
Zinc 0.45mg 4.34mg Flax
Copper 0.043mg 1.22mg Flax
Manganese 0.013mg 2.482mg Flax
Selenium 108.2µg 25.4µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.31mg Flax
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.134mg 1.644mg Flax
Vitamin B2 0.137mg 0.161mg Flax
Vitamin B3 22.07mg 3.08mg Tuna
Vitamin B5 0.334mg 0.985mg Flax
Vitamin B6 1.038mg 0.473mg Tuna
Folate 2µg 87µg Flax
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 4.3µg Flax
Tryptophan 0.313mg 0.297mg Tuna
Threonine 1.224mg 0.766mg Tuna
Isoleucine 1.287mg 0.896mg Tuna
Leucine 2.27mg 1.235mg Tuna
Lysine 2.565mg 0.862mg Tuna
Methionine 0.827mg 0.37mg Tuna
Phenylalanine 1.091mg 0.957mg Tuna
Valine 1.438mg 1.072mg Tuna
Histidine 0.822mg 0.472mg Tuna
Cholesterol 47mg 0mg Flax
Trans Fat 0.02g Flax
Saturated Fat 0.205g 3.663g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 7.527g Flax
Polyunsaturated fat 0.175g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.002g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Flax
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
63%
Flax
Minerals Daily Need Coverage Score
88%
Tuna
191%
Flax

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.458g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.