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  6. Tuna vs. Whiting

Tuna vs. Whiting — In-Depth Nutrition Comparison

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The main differences between Tuna and Whiting

  • Tuna has more Vitamin B3, Selenium, Vitamin B6, Phosphorus, Iron, Vitamin B2, and Vitamin B1, however, Whiting has more Vitamin B12, and Calcium.
  • Daily need coverage for Vitamin B3 from Tuna is 128% higher.
  • Whiting has 6 times less Vitamin B6 than Tuna. Tuna has 1.038mg of Vitamin B6, while Whiting has 0.18mg.
  • Tuna is lower in Cholesterol.

Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Tuna vs Whiting 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
7
:
3
Whiting
Whiting
Contains more Iron +119%
Contains more Magnesium +55.6%
Contains more Phosphorus +16.8%
Contains more Potassium +21.4%
Contains less Sodium -59.1%
Contains more Selenium +163.3%
Contains more Calcium +1450%
Contains more Zinc +17.8%
Contains more Manganese +900%
Equal in Copper - 0.04
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Iron +119%
Contains more Magnesium +55.6%
Contains more Phosphorus +16.8%
Contains more Potassium +21.4%
Contains less Sodium -59.1%
Contains more Selenium +163.3%
Contains more Calcium +1450%
Contains more Zinc +17.8%
Contains more Manganese +900%
Equal in Copper - 0.04

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
:
4
Whiting
Whiting
Contains more Vitamin D +11.1%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +1221.6%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +476.7%
Contains more Vitamin A +96.9%
Contains more Vitamin E +31%
Contains more Folate +650%
Contains more Vitamin B12 +10.6%
Equal in Vitamin D - 1.8
Equal in Vitamin K - 0.1
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%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin D +11.1%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +1221.6%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +476.7%
Contains more Vitamin A +96.9%
Contains more Vitamin E +31%
Contains more Folate +650%
Contains more Vitamin B12 +10.6%
Equal in Vitamin D - 1.8
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Whiting
Whiting
Contains more Protein +24.1%
Contains more Other +966.7%
Contains more Fats +186.4%
Equal in Water - 74.71
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Protein +24.1%
Contains more Other +966.7%
Contains more Fats +186.4%
Equal in Water - 74.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Whiting
Whiting
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +235.4%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +235.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Whiting Opinion
Protein 29.15g 23.48g Tuna
Fats 0.59g 1.69g Whiting
Calories 130kcal 116kcal Tuna
Calcium 4mg 62mg Whiting
Iron 0.92mg 0.42mg Tuna
Magnesium 42mg 27mg Tuna
Phosphorus 333mg 285mg Tuna
Potassium 527mg 434mg Tuna
Sodium 54mg 132mg Tuna
Zinc 0.45mg 0.53mg Whiting
Copper 0.043mg 0.04mg Tuna
Manganese 0.013mg 0.13mg Whiting
Selenium 108.2µg 41.1µg Tuna
Vitamin A 65IU 128IU Whiting
Vitamin A RAE 22µg 38µg Whiting
Vitamin E 0.29mg 0.38mg Whiting
Vitamin D 82IU 73IU Tuna
Vitamin D 2µg 1.8µg Tuna
Vitamin B1 0.134mg 0.068mg Tuna
Vitamin B2 0.137mg 0.06mg Tuna
Vitamin B3 22.07mg 1.67mg Tuna
Vitamin B5 0.334mg 0.25mg Tuna
Vitamin B6 1.038mg 0.18mg Tuna
Folate 2µg 15µg Whiting
Vitamin B12 2.35µg 2.6µg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.263mg Tuna
Threonine 1.224mg 1.029mg Tuna
Isoleucine 1.287mg 1.082mg Tuna
Leucine 2.27mg 1.908mg Tuna
Lysine 2.565mg 2.156mg Tuna
Methionine 0.827mg 0.695mg Tuna
Phenylalanine 1.091mg 0.917mg Tuna
Valine 1.438mg 1.21mg Tuna
Histidine 0.822mg 0.691mg Tuna
Cholesterol 47mg 84mg Tuna
Trans Fat 0.02g Whiting
Saturated Fat 0.205g 0.4g Tuna
Omega-3 - DHA 0.105g 0.235g Whiting
Omega-3 - EPA 0.015g 0.283g Whiting
Omega-3 - DPA 0.005g 0.017g Whiting
Monounsaturated Fat 0.138g 0.445g Whiting
Polyunsaturated fat 0.175g 0.587g Whiting
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Whiting
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Whiting
Minerals Daily Need Coverage Score
88%
Tuna
50%
Whiting

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.195g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.