Tuna vs. Yogurt — In-Depth Nutrition Comparison
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What are the differences between tuna and yogurt?
- Tuna is higher in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, vitamin D, choline, and potassium, yet yogurt is higher in vitamin B2.
- Tuna's daily need coverage for selenium is 179% more.
- The amount of cholesterol in yogurt is lower.
- The glycemic index of tuna is lower.
We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Yogurt, Greek, plain, nonfat types in this article.
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 MagnesiumMagnesium | +281.8% |
| Contains more PotassiumPotassium | +273.8% |
| Contains more IronIron | +1214.3% |
| Contains more CopperCopper | +152.9% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +1015.5% |
| Contains more CalciumCalcium | +2650% |
| Contains more ZincZinc | +15.6% |
| Contains less SodiumSodium | -33.3% |
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 AVitamin A | +1525% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +482.6% |
| Contains more Vitamin B3Vitamin B3 | +10510.6% |
| Contains more Vitamin B6Vitamin B6 | +1547.6% |
| Contains more Vitamin B12Vitamin B12 | +213.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +413.9% |
| Contains more Vitamin B2Vitamin B2 | +102.9% |
| Contains more FolateFolate | +250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +186.1% |
| Contains more FatsFats | +51.3% |
| Contains more OtherOther | +77.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +23.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +160.4% |
| Contains more Poly. FatPolyunsaturated fat | +1358.3% |
| Contains less Sat. FatSaturated Fat | -42.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
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Opinion |
| Calories | 130kcal | 59kcal |
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| Protein | 29.15g | 10.19g |
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| Fats | 0.59g | 0.39g |
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| Net carbs | 0g | 3.6g |
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| Carbs | 0g | 3.6g |
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| Cholesterol | 47mg | 5mg |
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| Vitamin D | 82IU | 0IU |
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| Magnesium | 42mg | 11mg |
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| Calcium | 4mg | 110mg |
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| Potassium | 527mg | 141mg |
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| Iron | 0.92mg | 0.07mg |
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| Sugar | 0g | 3.24g |
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| Copper | 0.043mg | 0.017mg |
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| Zinc | 0.45mg | 0.52mg |
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| Phosphorus | 333mg | 135mg |
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| Sodium | 54mg | 36mg |
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| Vitamin A | 65IU | 4IU |
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| Vitamin A | 22µg | 1µg |
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| Vitamin E | 0.29mg | 0.01mg |
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| Vitamin D | 2µg | 0µg |
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| Manganese | 0.013mg | 0.009mg |
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| Selenium | 108.2µg | 9.7µg |
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| Vitamin B1 | 0.134mg | 0.023mg |
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| Vitamin B2 | 0.137mg | 0.278mg |
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| Vitamin B3 | 22.07mg | 0.208mg |
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| Vitamin B5 | 0.334mg | 0.331mg |
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| Vitamin B6 | 1.038mg | 0.063mg |
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| Vitamin B12 | 2.35µg | 0.75µg |
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| Vitamin K | 0.1µg | 0µg |
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| Folate | 2µg | 7µg |
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| Trans Fat | 0.02g | 0.006g |
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| Choline | 77.6mg | 15.1mg |
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| Saturated Fat | 0.205g | 0.117g |
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| Monounsaturated Fat | 0.138g | 0.053g |
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| Polyunsaturated fat | 0.175g | 0.012g |
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| Tryptophan | 0.313mg |
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| Threonine | 1.224mg |
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| Isoleucine | 1.287mg |
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| Leucine | 2.27mg |
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| Lysine | 2.565mg |
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| Methionine | 0.827mg |
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| Phenylalanine | 1.091mg |
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| Valine | 1.438mg |
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| Histidine | 0.822mg |
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| Omega-3 - EPA | 0.015g | 0g |
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| Omega-3 - DHA | 0.105g | 0g |
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| Omega-3 - ALA | 0.001g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0g |
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| Omega-6 - Linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
88%
17%
Minerals Daily Need Coverage Score
88%
19%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 0.088g)
Which food is lower in Sugar?
Tuna is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Tuna is lower in glycemic index (difference - 19)
Which food is cheaper?
Tuna is cheaper (difference - $2.6)
Which food is richer in minerals?
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna is relatively richer in vitamins