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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 for 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +119%
Contains more PhosphorusPhosphorus +16.8%
Contains less SodiumSodium -59.1%
Contains more SeleniumSelenium +163.3%
Contains more CalciumCalcium +1450%
Contains more ZincZinc +17.8%
Contains more ManganeseManganese +900%
~equal in Copper ~0.04mg

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
5
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%
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% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +1221.6%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +476.7%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin B12Vitamin B12 +10.6%
Contains more FolateFolate +650%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~1.8µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient Tuna Whiting DV% diff.
Vitamin B3 22.07mg 1.67mg 128%
Selenium 108.2µg 41.1µg 122%
Vitamin B6 1.038mg 0.18mg 66%
Cholesterol 47mg 84mg 12%
Protein 29.15g 23.48g 11%
Vitamin B12 2.35µg 2.6µg 10%
Phosphorus 333mg 285mg 7%
Calcium 4mg 62mg 6%
Vitamin B2 0.137mg 0.06mg 6%
Iron 0.92mg 0.42mg 6%
Vitamin B1 0.134mg 0.068mg 6%
Manganese 0.013mg 0.13mg 5%
Magnesium 42mg 27mg 4%
Sodium 54mg 132mg 3%
Folate 2µg 15µg 3%
Polyunsaturated fat 0.175g 0.587g 3%
Potassium 527mg 434mg 3%
Vitamin A 22µg 38µg 2%
Fats 0.59g 1.69g 2%
Vitamin B5 0.334mg 0.25mg 2%
Saturated fat 0.205g 0.4g 1%
Monounsaturated fat 0.138g 0.445g 1%
Choline 77.6mg 83.3mg 1%
Calories 130kcal 116kcal 1%
Vitamin D 2µg 1.8µg 1%
Vitamin E 0.29mg 0.38mg 1%
Zinc 0.45mg 0.53mg 1%
Vitamin D 82IU 73IU 1%
Copper 0.043mg 0.04mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.263mg 0%
Threonine 1.224mg 1.029mg 0%
Isoleucine 1.287mg 1.082mg 0%
Leucine 2.27mg 1.908mg 0%
Lysine 2.565mg 2.156mg 0%
Methionine 0.827mg 0.695mg 0%
Phenylalanine 1.091mg 0.917mg 0%
Valine 1.438mg 1.21mg 0%
Histidine 0.822mg 0.691mg 0%
Omega-3 - EPA 0.015g 0.283g N/A
Omega-3 - DHA 0.105g 0.235g N/A
Omega-3 - DPA 0.005g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

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

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
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains less Sat. FatSaturated fat -48.8%
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +235.4%

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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. 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.