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Tuna vs. Sunfish — In-Depth Nutrition Comparison

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How are tuna and sunfish different?

  • Tuna is higher in selenium, vitamin B3, vitamin B6, and phosphorus; however, sunfish is richer in manganese, copper, zinc, vitamin B5, and calcium.
  • Daily need coverage for selenium for tuna is 167% higher.
  • Tuna contains 15 times more vitamin B3 than sunfish. While tuna contains 22.07mg of vitamin B3, sunfish contains only 1.462mg.
  • Tuna has less cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.

Infographic

Tuna vs Sunfish 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
4
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PotassiumPotassium +17.4%
Contains more PhosphorusPhosphorus +44.2%
Contains less SodiumSodium -47.6%
Contains more SeleniumSelenium +567.9%
Contains more CalciumCalcium +2475%
Contains more IronIron +67.4%
Contains more CopperCopper +795.3%
Contains more ZincZinc +342.2%
Contains more ManganeseManganese +6800%
~equal in Magnesium ~38mg

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
9
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin AVitamin A +29.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +61.2%
Contains more Vitamin B3Vitamin B3 +1409.6%
Contains more Vitamin B6Vitamin B6 +652.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +159%
Contains more FolateFolate +750%
~equal in Vitamin B12 ~2.31µg

All nutrients comparison - raw data values

Nutrient Tuna Sunfish DV% diff.
Selenium 108.2µg 16.2µg 167%
Vitamin B3 22.07mg 1.462mg 129%
Vitamin B6 1.038mg 0.138mg 69%
Copper 0.043mg 0.385mg 38%
Manganese 0.013mg 0.897mg 38%
Phosphorus 333mg 231mg 15%
Zinc 0.45mg 1.99mg 14%
Choline 77.6mg 14%
Cholesterol 47mg 86mg 13%
Vitamin B5 0.334mg 0.865mg 11%
Vitamin D 2µg 10%
Calcium 4mg 103mg 10%
Vitamin D 82IU 10%
Protein 29.15g 24.87g 9%
Iron 0.92mg 1.54mg 8%
Folate 2µg 17µg 4%
Vitamin B1 0.134mg 0.092mg 4%
Vitamin B2 0.137mg 0.085mg 4%
Potassium 527mg 449mg 2%
Sodium 54mg 103mg 2%
Vitamin B12 2.35µg 2.31µg 2%
Vitamin E 0.29mg 2%
Polyunsaturated fat 0.175g 0.315g 1%
Calories 130kcal 114kcal 1%
Vitamin A 22µg 17µg 1%
Magnesium 42mg 38mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.59g 0.9g 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.205g 0.178g 0%
Monounsaturated fat 0.138g 0.15g 0%
Tryptophan 0.313mg 0.279mg 0%
Threonine 1.224mg 1.09mg 0%
Isoleucine 1.287mg 1.146mg 0%
Leucine 2.27mg 2.022mg 0%
Lysine 2.565mg 2.284mg 0%
Methionine 0.827mg 0.736mg 0%
Phenylalanine 1.091mg 0.971mg 0%
Valine 1.438mg 1.281mg 0%
Histidine 0.822mg 0.732mg 0%
Omega-3 - EPA 0.015g 0.047g N/A
Omega-3 - DHA 0.105g 0.092g N/A
Omega-3 - DPA 0.005g 0.042g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more ProteinProtein +17.2%
Contains more OtherOther +151%
Contains more FatsFats +52.5%
~equal in Carbs ~0g
~equal in Water ~73.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains less Sat. FatSaturated fat -13.2%
Contains more Poly. FatPolyunsaturated fat +80%
~equal in Monounsaturated fat ~0.15g

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.