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  6. Tuna vs. Flour

Tuna vs. Flour — In-Depth Nutrition Comparison

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Important differences between Tuna and Flour

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, however, Flour is richer in Vitamin B1, Iron, Folate, Manganese, and Vitamin B2.
  • Tuna's daily need coverage for Selenium is 135% more.

The food varieties used in the comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Tuna vs Flour 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
:
6
Flour
Flour
Contains more Magnesium +90.9%
Contains more Phosphorus +208.3%
Contains more Potassium +392.5%
Contains more Selenium +219.2%
Contains more Calcium +275%
Contains more Iron +404.3%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Contains more Copper +234.9%
Contains more Manganese +5146.2%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +90.9%
Contains more Phosphorus +208.3%
Contains more Potassium +392.5%
Contains more Selenium +219.2%
Contains more Calcium +275%
Contains more Iron +404.3%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Contains more Copper +234.9%
Contains more Manganese +5146.2%

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
6
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +383.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +273.8%
Contains more Vitamin B6 +2259.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +485.8%
Contains more Vitamin B2 +260.6%
Contains more Vitamin B5 +31.1%
Contains more Folate +9050%
Contains more Vitamin K +200%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +383.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +273.8%
Contains more Vitamin B6 +2259.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +485.8%
Contains more Vitamin B2 +260.6%
Contains more Vitamin B5 +31.1%
Contains more Folate +9050%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Flour
Flour
Contains more Protein +182.2%
Contains more Water +478.7%
Contains more Other +178.3%
Contains more Fats +66.1%
Contains more Carbs +∞%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +182.2%
Contains more Water +478.7%
Contains more Other +178.3%
Contains more Fats +66.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +58.6%
Contains less Saturated Fat -24.4%
Contains more Polyunsaturated fat +136%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +58.6%
Contains less Saturated Fat -24.4%
Contains more Polyunsaturated fat +136%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Flour Opinion
Net carbs 0g 73.61g Flour
Protein 29.15g 10.33g Tuna
Fats 0.59g 0.98g Flour
Carbs 0g 76.31g Flour
Calories 130kcal 364kcal Flour
Sugar 0g 0.27g Tuna
Fiber 0g 2.7g Flour
Calcium 4mg 15mg Flour
Iron 0.92mg 4.64mg Flour
Magnesium 42mg 22mg Tuna
Phosphorus 333mg 108mg Tuna
Potassium 527mg 107mg Tuna
Sodium 54mg 2mg Flour
Zinc 0.45mg 0.7mg Flour
Copper 0.043mg 0.144mg Flour
Manganese 0.013mg 0.682mg Flour
Selenium 108.2µg 33.9µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.06mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.785mg Flour
Vitamin B2 0.137mg 0.494mg Flour
Vitamin B3 22.07mg 5.904mg Tuna
Vitamin B5 0.334mg 0.438mg Flour
Vitamin B6 1.038mg 0.044mg Tuna
Folate 2µg 183µg Flour
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 0.3µg Flour
Tryptophan 0.313mg 0.127mg Tuna
Threonine 1.224mg 0.281mg Tuna
Isoleucine 1.287mg 0.357mg Tuna
Leucine 2.27mg 0.71mg Tuna
Lysine 2.565mg 0.228mg Tuna
Methionine 0.827mg 0.183mg Tuna
Phenylalanine 1.091mg 0.52mg Tuna
Valine 1.438mg 0.415mg Tuna
Histidine 0.822mg 0.23mg Tuna
Cholesterol 47mg 0mg Flour
Trans Fat 0.02g Flour
Saturated Fat 0.205g 0.155g Flour
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 0.087g Tuna
Polyunsaturated fat 0.175g 0.413g Flour
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Flour
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
50%
Flour
Minerals Daily Need Coverage Score
88%
Tuna
59%
Flour

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 72)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
?
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.