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  6. Tuna vs. Wolffish

Tuna vs. Wolffish — In-Depth Nutrition Comparison

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A recap on differences between Tuna and Wolffish

  • Tuna has more Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Iron, however, Wolffish is higher in Vitamin A RAE, Vitamin B5, and Vitamin B1.
  • Tuna covers your daily Vitamin B3 needs 122% more than Wolffish.
  • Wolffish contains 8 times less Iron than Tuna. Tuna contains 0.92mg of Iron, while Wolffish contains 0.12mg.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Tuna vs Wolffish 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
Wolffish
Wolffish
Contains more Iron +666.7%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.1%
Contains more Potassium +36.9%
Contains less Sodium -50.5%
Contains more Copper +16.2%
Contains more Selenium +131.2%
Contains more Calcium +100%
Contains more Zinc +122.2%
Contains more Manganese +46.2%
Equal in Magnesium - 38
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Wolffish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Iron +666.7%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.1%
Contains more Potassium +36.9%
Contains less Sodium -50.5%
Contains more Copper +16.2%
Contains more Selenium +131.2%
Contains more Calcium +100%
Contains more Zinc +122.2%
Contains more Manganese +46.2%
Equal in Magnesium - 38

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
Wolffish
Wolffish
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +749.5%
Contains more Vitamin B6 +124.7%
Contains more Vitamin A +566.2%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +97%
Contains more Folate +200%
Equal in Vitamin B12 - 2.35
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%
Wolffish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +749.5%
Contains more Vitamin B6 +124.7%
Contains more Vitamin A +566.2%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B5 +97%
Contains more Folate +200%
Equal in Vitamin B12 - 2.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Wolffish
Wolffish
Contains more Protein +29.9%
Contains more Other +374.1%
Contains more Fats +418.6%
Equal in Water - 74.23
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Wolffish
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more Protein +29.9%
Contains more Other +374.1%
Contains more Fats +418.6%
Equal in Water - 74.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Wolffish
Wolffish
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +676.8%
Contains more Polyunsaturated fat +518.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Wolffish
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +676.8%
Contains more Polyunsaturated fat +518.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Wolffish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
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 Wolffish Opinion
Protein 29.15g 22.44g Tuna
Fats 0.59g 3.06g Wolffish
Calories 130kcal 123kcal Tuna
Calcium 4mg 8mg Wolffish
Iron 0.92mg 0.12mg Tuna
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 256mg Tuna
Potassium 527mg 385mg Tuna
Sodium 54mg 109mg Tuna
Zinc 0.45mg 1mg Wolffish
Copper 0.043mg 0.037mg Tuna
Manganese 0.013mg 0.019mg Wolffish
Selenium 108.2µg 46.8µg Tuna
Vitamin A 65IU 433IU Wolffish
Vitamin A RAE 22µg 130µg Wolffish
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.208mg Wolffish
Vitamin B2 0.137mg 0.097mg Tuna
Vitamin B3 22.07mg 2.598mg Tuna
Vitamin B5 0.334mg 0.658mg Wolffish
Vitamin B6 1.038mg 0.462mg Tuna
Folate 2µg 6µg Wolffish
Vitamin B12 2.35µg 2.35µg
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.251mg Tuna
Threonine 1.224mg 0.984mg Tuna
Isoleucine 1.287mg 1.034mg Tuna
Leucine 2.27mg 1.824mg Tuna
Lysine 2.565mg 2.061mg Tuna
Methionine 0.827mg 0.664mg Tuna
Phenylalanine 1.091mg 0.876mg Tuna
Valine 1.438mg 1.156mg Tuna
Histidine 0.822mg 0.661mg Tuna
Cholesterol 47mg 59mg Tuna
Trans Fat 0.02g Wolffish
Saturated Fat 0.205g 0.468g Tuna
Omega-3 - DHA 0.105g 0.405g Wolffish
Omega-3 - EPA 0.015g 0.393g Wolffish
Omega-3 - DPA 0.005g 0.055g Wolffish
Monounsaturated Fat 0.138g 1.072g Wolffish
Polyunsaturated fat 0.175g 1.083g Wolffish
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Wolffish
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
49%
Wolffish
Minerals Daily Need Coverage Score
88%
Tuna
49%
Wolffish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.263g)
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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.