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Tuna vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between Tuna and Surimi

  • The amount of Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Potassium, Vitamin B1, Vitamin B2, Iron, and Phosphorus in Tuna is higher than in Surimi.
  • Tuna covers your daily Selenium needs 146% more than Surimi.
  • Surimi has 100 times less Vitamin B3 than Tuna. Tuna has 22.07mg of Vitamin B3, while Surimi has 0.22mg.
  • Surimi contains less Cholesterol.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, surimi.

Infographic

Tuna vs Surimi 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
8
:
2
Surimi
Contains more Iron +253.8%
Contains more Phosphorus +18.1%
Contains more Potassium +370.5%
Contains less Sodium -62.2%
Contains more Zinc +36.4%
Contains more Copper +34.4%
Contains more Manganese +18.2%
Contains more Selenium +285.1%
Contains more Calcium +125%
Equal in Magnesium - 43
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 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Iron +253.8%
Contains more Phosphorus +18.1%
Contains more Potassium +370.5%
Contains less Sodium -62.2%
Contains more Zinc +36.4%
Contains more Copper +34.4%
Contains more Manganese +18.2%
Contains more Selenium +285.1%
Contains more Calcium +125%
Equal in Magnesium - 43

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
7
:
2
Surimi
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +552.4%
Contains more Vitamin B3 +9931.8%
Contains more Vitamin B5 +377.1%
Contains more Vitamin B6 +3360%
Contains more Vitamin B12 +46.9%
Contains more Vitamin E +117.2%
Equal in Vitamin A - 67
Equal in Folate - 2
Equal in Vitamin K - 0.1
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 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +552.4%
Contains more Vitamin B3 +9931.8%
Contains more Vitamin B5 +377.1%
Contains more Vitamin B6 +3360%
Contains more Vitamin B12 +46.9%
Contains more Vitamin E +117.2%
Equal in Vitamin A - 67
Equal in Folate - 2
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Surimi
Contains more Protein +92%
Contains more Other +75.3%
Contains more Fats +52.5%
Contains more Carbs +∞%
Contains more Water +10.7%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Protein +92%
Contains more Other +75.3%
Contains more Fats +52.5%
Contains more Carbs +∞%
Contains more Water +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
0
:
3
Surimi
Contains more Polyunsaturated fat +153.1%
Equal in Saturated Fat - 0.191
Equal in Monounsaturated Fat - 0.149
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Polyunsaturated fat +153.1%
Equal in Saturated Fat - 0.191
Equal in Monounsaturated Fat - 0.149

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 29.15g 15.18g Tuna
Fats 0.59g 0.9g Surimi
Carbs 0g 6.85g Surimi
Calories 130kcal 99kcal Tuna
Calcium 4mg 9mg Surimi
Iron 0.92mg 0.26mg Tuna
Magnesium 42mg 43mg Surimi
Phosphorus 333mg 282mg Tuna
Potassium 527mg 112mg Tuna
Sodium 54mg 143mg Tuna
Zinc 0.45mg 0.33mg Tuna
Copper 0.043mg 0.032mg Tuna
Manganese 0.013mg 0.011mg Tuna
Selenium 108.2µg 28.1µg Tuna
Vitamin A 65IU 67IU Surimi
Vitamin A RAE 22µg 20µg Tuna
Vitamin E 0.29mg 0.63mg Surimi
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.02mg Tuna
Vitamin B2 0.137mg 0.021mg Tuna
Vitamin B3 22.07mg 0.22mg Tuna
Vitamin B5 0.334mg 0.07mg Tuna
Vitamin B6 1.038mg 0.03mg Tuna
Folate 2µg 2µg
Vitamin B12 2.35µg 1.6µg Tuna
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.092mg Tuna
Threonine 1.224mg 0.734mg Tuna
Isoleucine 1.287mg 0.709mg Tuna
Leucine 2.27mg 1.202mg Tuna
Lysine 2.565mg 1.387mg Tuna
Methionine 0.827mg 0.515mg Tuna
Phenylalanine 1.091mg 0.595mg Tuna
Valine 1.438mg 0.77mg Tuna
Histidine 0.822mg 0.35mg Tuna
Cholesterol 47mg 30mg Surimi
Trans Fat 0.02g Surimi
Saturated Fat 0.205g 0.191g Surimi
Omega-3 - DHA 0.105g 0.241g Surimi
Omega-3 - EPA 0.015g 0.157g Surimi
Omega-3 - DPA 0.005g 0.014g Surimi
Monounsaturated Fat 0.138g 0.149g Surimi
Polyunsaturated fat 0.175g 0.443g Surimi
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Surimi
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
20%
Surimi
Minerals Daily Need Coverage Score
88%
Tuna
37%
Surimi

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 89mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.014g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.