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Whey vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Important differences between whey and tuna Bluefin

  • Whey has less vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B6, vitamin B1, vitamin B5, and iron.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 442% more.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than tuna Bluefin.

The food varieties used in the comparison are Whey, sweet, fluid and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +370%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +2083.3%
Contains more CopperCopper +2650%
Contains more ZincZinc +492.3%
Contains more PhosphorusPhosphorus +608.7%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +2363.2%
~equal in Sodium ~50mg

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.
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +25133.3%
Contains more Vitamin B1Vitamin B1 +672.2%
Contains more Vitamin B2Vitamin B2 +93.7%
Contains more Vitamin B3Vitamin B3 +14143.2%
Contains more Vitamin B5Vitamin B5 +257.7%
Contains more Vitamin B6Vitamin B6 +1593.5%
Contains more Vitamin B12Vitamin B12 +3785.7%
Contains more FolateFolate +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 CarbsCarbs +∞%
Contains more WaterWater +57.6%
Contains more ProteinProtein +3418.8%
Contains more FatsFats +1644.4%
Contains more OtherOther +790.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1953%
Contains more Poly. FatPolyunsaturated fat +16663.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Tuna Bluefin DV% diff.
Vitamin B12 0.28µg 10.88µg 442%
Vitamin A 3µg 757µg 84%
Selenium 1.9µg 46.8µg 82%
Vitamin B3 0.074mg 10.54mg 65%
Protein 0.85g 29.91g 58%
Phosphorus 46mg 326mg 40%
Vitamin B6 0.031mg 0.525mg 38%
Vitamin B5 0.383mg 1.37mg 20%
Vitamin B1 0.036mg 0.278mg 20%
Cholesterol 2mg 49mg 16%
Iron 0.06mg 1.31mg 16%
Magnesium 8mg 64mg 13%
Polyunsaturated fat 0.011g 1.844g 12%
Copper 0.004mg 0.11mg 12%
Vitamin B2 0.158mg 0.306mg 11%
Fats 0.36g 6.28g 9%
Calories 27kcal 184kcal 8%
Zinc 0.13mg 0.77mg 6%
Saturated fat 0.23g 1.612g 6%
Monounsaturated fat 0.1g 2.053g 5%
Potassium 161mg 323mg 5%
Calcium 47mg 10mg 4%
Choline 16mg 3%
Carbs 5.14g 0g 2%
Manganese 0.001mg 0.02mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0g N/A
Sugar 5.14g N/A
Sodium 54mg 50mg 0%
Folate 1µg 2µg 0%
Tryptophan 0.013mg 0.335mg 0%
Threonine 0.054mg 1.311mg 0%
Isoleucine 0.047mg 1.378mg 0%
Leucine 0.078mg 2.431mg 0%
Lysine 0.068mg 2.747mg 0%
Methionine 0.016mg 0.885mg 0%
Phenylalanine 0.027mg 1.168mg 0%
Valine 0.046mg 1.541mg 0%
Histidine 0.016mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Whey
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
8%
Whey
59%
Tuna Bluefin

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 1.382g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $3.4)
Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 5.14g)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is richer in vitamins?
Tuna Bluefin
Tuna Bluefin is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.