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Flour vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are Flour and Tuna Bluefin different?

  • Flour is higher in Folate, Vitamin B1, Iron, and Manganese, however, Tuna Bluefin is richer in Vitamin B12, Vitamin A RAE, Vitamin B6, Phosphorus, Vitamin B3, and Selenium.
  • Daily need coverage for Vitamin B12 from Tuna Bluefin is 453% higher.
  • Flour contains 92 times more Folate than Tuna Bluefin. While Flour contains 183µg of Folate, Tuna Bluefin contains only 2µg.

Wheat flour, white, all-purpose, enriched, bleached and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Flour vs Tuna Bluefin 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.
Contains more Calcium +50%
Contains more Iron +254.2%
Contains less Sodium -96%
Contains more Copper +30.9%
Contains more Manganese +3310%
Contains more Magnesium +190.9%
Contains more Phosphorus +201.9%
Contains more Potassium +201.9%
Contains more Selenium +38.1%
Equal in Zinc - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +50%
Contains more Iron +254.2%
Contains less Sodium -96%
Contains more Copper +30.9%
Contains more Manganese +3310%
Contains more Magnesium +190.9%
Contains more Phosphorus +201.9%
Contains more Potassium +201.9%
Contains more Selenium +38.1%
Equal in Zinc - 0.77

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.
Flour
7
:
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +61.4%
Contains more Folate +9050%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +78.5%
Contains more Vitamin B5 +212.8%
Contains more Vitamin B6 +1093.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0% 0%
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +61.4%
Contains more Folate +9050%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +78.5%
Contains more Vitamin B5 +212.8%
Contains more Vitamin B6 +1093.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +189.5%
Contains more Fats +540.8%
Contains more Water +395.7%
Contains more Other +926.1%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Protein +189.5%
Contains more Fats +540.8%
Contains more Water +395.7%
Contains more Other +926.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +2259.8%
Contains more Polyunsaturated fat +346.5%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +2259.8%
Contains more Polyunsaturated fat +346.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Tuna Bluefin Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 29.91g Tuna Bluefin
Fats 0.98g 6.28g Tuna Bluefin
Carbs 76.31g 0g Flour
Calories 364kcal 184kcal Flour
Sugar 0.27g Tuna Bluefin
Fiber 2.7g 0g Flour
Calcium 15mg 10mg Flour
Iron 4.64mg 1.31mg Flour
Magnesium 22mg 64mg Tuna Bluefin
Phosphorus 108mg 326mg Tuna Bluefin
Potassium 107mg 323mg Tuna Bluefin
Sodium 2mg 50mg Flour
Zinc 0.7mg 0.77mg Tuna Bluefin
Copper 0.144mg 0.11mg Flour
Manganese 0.682mg 0.02mg Flour
Selenium 33.9µg 46.8µg Tuna Bluefin
Vitamin A 0IU 2520IU Tuna Bluefin
Vitamin A RAE 0µg 757µg Tuna Bluefin
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.278mg Flour
Vitamin B2 0.494mg 0.306mg Flour
Vitamin B3 5.904mg 10.54mg Tuna Bluefin
Vitamin B5 0.438mg 1.37mg Tuna Bluefin
Vitamin B6 0.044mg 0.525mg Tuna Bluefin
Folate 183µg 2µg Flour
Vitamin B12 0µg 10.88µg Tuna Bluefin
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.335mg Tuna Bluefin
Threonine 0.281mg 1.311mg Tuna Bluefin
Isoleucine 0.357mg 1.378mg Tuna Bluefin
Leucine 0.71mg 2.431mg Tuna Bluefin
Lysine 0.228mg 2.747mg Tuna Bluefin
Methionine 0.183mg 0.885mg Tuna Bluefin
Phenylalanine 0.52mg 1.168mg Tuna Bluefin
Valine 0.415mg 1.541mg Tuna Bluefin
Histidine 0.23mg 0.88mg Tuna Bluefin
Cholesterol 0mg 49mg Flour
Saturated Fat 0.155g 1.612g Flour
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DPA 0g 0.16g Tuna Bluefin
Monounsaturated Fat 0.087g 2.053g Tuna Bluefin
Polyunsaturated fat 0.413g 1.844g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Tuna Bluefin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Flour
158%
Tuna Bluefin
Minerals Daily Need Coverage Score
59%
Flour
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 72)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.457g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $6)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.