Tuna vs. Whitefish — In-Depth Nutrition Comparison
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The main differences between tuna and whitefish
- Tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, and iron; however, whitefish has more vitamin B5, zinc, and copper.
- Daily need coverage for selenium for tuna is 167% higher.
- Whitefish has 6 times less vitamin B3 than tuna. Tuna has 22.07mg of vitamin B3, while whitefish has 3.846mg.
- Tuna is lower in cholesterol.
Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.
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.
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +95.7% |
| Contains less SodiumSodium | -16.9% |
| Contains more SeleniumSelenium | +567.9% |
| Contains more CalciumCalcium | +725% |
| Contains more CopperCopper | +114% |
| Contains more ZincZinc | +182.2% |
| Contains more ManganeseManganese | +561.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +473.8% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +144.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +77.3% |
| Contains more Vitamin B1Vitamin B1 | +27.6% |
| Contains more Vitamin B2Vitamin B2 | +12.4% |
| Contains more Vitamin B5Vitamin B5 | +159% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 108.2µg | 16.2µg | 167% |
| Vitamin B3 | 22.07mg | 3.846mg | 114% |
| Vitamin B12 | 2.35µg | 0.96µg | 58% |
| Vitamin B6 | 1.038mg | 0.346mg | 53% |
| Polyunsaturated fat | 0.175g | 2.755g | 17% |
| Choline | 77.6mg | 14% | |
| Vitamin B5 | 0.334mg | 0.865mg | 11% |
| Fats | 0.59g | 7.51g | 11% |
| Vitamin D | 82IU | 10% | |
| Vitamin D | 2µg | 10% | |
| Cholesterol | 47mg | 77mg | 10% |
| Protein | 29.15g | 24.47g | 9% |
| Zinc | 0.45mg | 1.27mg | 7% |
| Iron | 0.92mg | 0.47mg | 6% |
| Monounsaturated fat | 0.138g | 2.559g | 6% |
| Copper | 0.043mg | 0.092mg | 5% |
| Potassium | 527mg | 406mg | 4% |
| Saturated fat | 0.205g | 1.162g | 4% |
| Folate | 2µg | 17µg | 4% |
| Calcium | 4mg | 33mg | 3% |
| Manganese | 0.013mg | 0.086mg | 3% |
| Vitamin B1 | 0.134mg | 0.171mg | 3% |
| Calories | 130kcal | 172kcal | 2% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin A | 22µg | 39µg | 2% |
| Phosphorus | 333mg | 346mg | 2% |
| Vitamin B2 | 0.137mg | 0.154mg | 1% |
| Magnesium | 42mg | 42mg | 0% |
| Sodium | 54mg | 65mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.313mg | 0.274mg | 0% |
| Threonine | 1.224mg | 1.073mg | 0% |
| Isoleucine | 1.287mg | 1.128mg | 0% |
| Leucine | 2.27mg | 1.989mg | 0% |
| Lysine | 2.565mg | 2.248mg | 0% |
| Methionine | 0.827mg | 0.724mg | 0% |
| Phenylalanine | 1.091mg | 0.955mg | 0% |
| Valine | 1.438mg | 1.261mg | 0% |
| Histidine | 0.822mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.015g | 0.406g | N/A |
| Omega-3 - DHA | 0.105g | 1.206g | N/A |
| Omega-3 - DPA | 0.005g | 0.209g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.1% |
| Contains more FatsFats | +1172.9% |
| Contains more OtherOther | +128.9% |
~equal in
Carbs
~0g
~equal in
Water
~65.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Mono. FatMonounsaturated fat | +1754.3% |
| Contains more Poly. FatPolyunsaturated fat | +1474.3% |
