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Tuna vs. Trout — In-Depth Nutrition Comparison

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Important differences between tuna and trout

  • Tuna has more selenium, vitamin B3, vitamin B6, and phosphorus; however, trout is richer in vitamin D, vitamin B12, vitamin B5, and vitamin E.
  • Tuna's daily need coverage for selenium is 146% more.
  • Tuna contains 3 times more vitamin B3 than trout. Tuna contains 22.07mg of vitamin B3, while trout contains 6.646mg.
  • Tuna contains less cholesterol.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Tuna vs Trout 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
6
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%
Trout
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +155.6%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -11.5%
Contains more SeleniumSelenium +285.1%
Contains more CalciumCalcium +650%
Contains more CopperCopper +27.9%
Contains more ZincZinc +20%
~equal in Manganese ~0.013mg

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
3
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%
Trout
Trout
7
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +232.1%
Contains more Vitamin B6Vitamin B6 +168.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +354.5%
Contains more Vitamin EVitamin E +862.1%
Contains more Vitamin DVitamin D +850%
Contains more Vitamin B5Vitamin B5 +495.8%
Contains more Vitamin B12Vitamin B12 +74.9%
Contains more FolateFolate +500%
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient Tuna Trout DV% diff.
Selenium 108.2µg 28.1µg 146%
Vitamin B3 22.07mg 6.646mg 96%
Vitamin D 82IU 759IU 85%
Vitamin D 2µg 19µg 85%
Vitamin B12 2.35µg 4.11µg 73%
Vitamin B6 1.038mg 0.386mg 50%
Vitamin B5 0.334mg 1.99mg 33%
Vitamin E 0.29mg 2.79mg 17%
Protein 29.15g 23.8g 11%
Polyunsaturated fat 0.175g 1.799g 11%
Fats 0.59g 7.38g 10%
Phosphorus 333mg 270mg 9%
Vitamin A 22µg 100µg 9%
Cholesterol 47mg 70mg 8%
Iron 0.92mg 0.36mg 7%
Saturated fat 0.205g 1.651g 7%
Monounsaturated fat 0.138g 2.363g 6%
Folate 2µg 12µg 3%
Calcium 4mg 30mg 3%
Magnesium 42mg 30mg 3%
Vitamin C 0mg 2.9mg 3%
Calories 130kcal 168kcal 2%
Vitamin B2 0.137mg 0.107mg 2%
Potassium 527mg 450mg 2%
Vitamin B1 0.134mg 0.143mg 1%
Zinc 0.45mg 0.54mg 1%
Copper 0.043mg 0.055mg 1%
Sodium 54mg 61mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g 0.056g N/A
Choline 77.6mg 77.6mg 0%
Tryptophan 0.313mg 0.279mg 0%
Threonine 1.224mg 1.092mg 0%
Isoleucine 1.287mg 1.148mg 0%
Leucine 2.27mg 2.025mg 0%
Lysine 2.565mg 2.287mg 0%
Methionine 0.827mg 0.738mg 0%
Phenylalanine 1.091mg 0.973mg 0%
Valine 1.438mg 1.283mg 0%
Histidine 0.822mg 0.733mg 0%
Omega-3 - EPA 0.015g 0.259g N/A
Omega-3 - DHA 0.105g 0.616g N/A
Omega-3 - DPA 0.005g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Trout
Trout
1
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more ProteinProtein +22.5%
Contains more OtherOther +1180%
Contains more FatsFats +1150.8%
~equal in Carbs ~0g
~equal in Water ~68.72g

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
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +1612.3%
Contains more Poly. FatPolyunsaturated fat +928%

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.