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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, 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
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 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more PotassiumPotassium +36.9%
Contains more IronIron +666.7%
Contains more CopperCopper +16.2%
Contains more PhosphorusPhosphorus +30.1%
Contains less SodiumSodium -50.5%
Contains more SeleniumSelenium +131.2%
Contains more CalciumCalcium +100%
Contains more ZincZinc +122.2%
Contains more ManganeseManganese +46.2%
~equal in Magnesium ~38mg

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
7
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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +749.5%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +490.9%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B5Vitamin B5 +97%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.35µg

All nutrients comparison - raw data values

Nutrient Tuna Wolffish DV% diff.
Vitamin B3 22.07mg 2.598mg 122%
Selenium 108.2µg 46.8µg 112%
Vitamin B6 1.038mg 0.462mg 44%
Choline 77.6mg 14%
Protein 29.15g 22.44g 13%
Vitamin A 22µg 130µg 12%
Phosphorus 333mg 256mg 11%
Vitamin D 82IU 10%
Iron 0.92mg 0.12mg 10%
Vitamin D 2µg 10%
Vitamin B1 0.134mg 0.208mg 6%
Polyunsaturated fat 0.175g 1.083g 6%
Vitamin B5 0.334mg 0.658mg 6%
Zinc 0.45mg 1mg 5%
Potassium 527mg 385mg 4%
Fats 0.59g 3.06g 4%
Cholesterol 47mg 59mg 4%
Vitamin B2 0.137mg 0.097mg 3%
Vitamin E 0.29mg 2%
Monounsaturated fat 0.138g 1.072g 2%
Sodium 54mg 109mg 2%
Magnesium 42mg 38mg 1%
Folate 2µg 6µg 1%
Copper 0.043mg 0.037mg 1%
Saturated fat 0.205g 0.468g 1%
Calories 130kcal 123kcal 0%
Calcium 4mg 8mg 0%
Manganese 0.013mg 0.019mg 0%
Vitamin B12 2.35µg 2.35µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.251mg 0%
Threonine 1.224mg 0.984mg 0%
Isoleucine 1.287mg 1.034mg 0%
Leucine 2.27mg 1.824mg 0%
Lysine 2.565mg 2.061mg 0%
Methionine 0.827mg 0.664mg 0%
Phenylalanine 1.091mg 0.876mg 0%
Valine 1.438mg 1.156mg 0%
Histidine 0.822mg 0.661mg 0%
Omega-3 - EPA 0.015g 0.393g N/A
Omega-3 - DHA 0.105g 0.405g N/A
Omega-3 - DPA 0.005g 0.055g 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
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more ProteinProtein +29.9%
Contains more OtherOther +374.1%
Contains more FatsFats +418.6%
~equal in Carbs ~0g
~equal in Water ~74.23g

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
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Mono. FatMonounsaturated fat +676.8%
Contains more Poly. FatPolyunsaturated fat +518.9%

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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. 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.