Yellowtail vs. Tuna - Nutritional and Health Differences

Introduction

This article compares two types of fish, tuna and yellowtail. Different subspecies of both will be listed in the general differences sections. The main focus of this article is the differences in their nutritional and health impact. 
Both tuna and yellowtail are quite different fishes that are vastly used in different cuisines around the world, and it’s quite interesting to know these differences in addition to their nutritional and health differences. 

Nutrition

In this section, we will compare 100 grams of bluefin tuna to yellowtail, both in their cooked form (dry heat). It is worth noting, however, that the average serving size for these fish is 85 grams. 

Please be aware that the serving size provided only reflects what is typically consumed and should not be taken as a recommendation for the amount you should consume.

Minerals

Yellowtails are rich in calcium, potassium, zinc, copper, and manganese, whereas tuna is higher in iron, magnesium, phosphorus, sodium, and selenium. 

50g of tuna can provide about 98% of the daily value (DV) required for selenium. 

The following chart compares the mineral contents of two types of fish.

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.

Yellowtail

4

Tuna

4

Contains more CalciumCalcium	+625%
Contains more CopperCopper	+34.9%
Contains more ZincZinc	+48.9%
Contains more ManganeseManganese	+46.2%

Contains more MagnesiumMagnesium	+10.5%
Contains more IronIron	+46%
Contains more PhosphorusPhosphorus	+65.7%
Contains more SeleniumSelenium	+131.2%

~equal in Potassium ~527mg

~equal in Sodium ~54mg

Vitamins

Tuna is richer in lipid-soluble vitamins D, E, and K, and it contains higher levels of B2, B3, B6, and B12 than yellowtail. On the other hand, yellowtail is richer in vitamins A, C, B1, B5, and B9 (folate). Tuna has a more varied and richer vitamin profile than yellowtail.

100g of tuna provides 98% of the daily value (DV) required for vitamin B12. Yellowtail contains half as much vitamin B12 as tuna.

Boost your vitamin B6 intake by eating two servings of tuna, which provides 100% of your daily needs for this essential nutrient.

The following is a chart that depicts the difference in vitamin content.

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.

Yellowtail

5

Tuna

8

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+60%
Contains more Vitamin B1Vitamin B1	+30.6%
Contains more Vitamin B5Vitamin B5	+103.9%
Contains more FolateFolate	+100%

Contains more Vitamin B2Vitamin B2	+168.6%
Contains more Vitamin B3Vitamin B3	+153.2%
Contains more Vitamin B6Vitamin B6	+461.1%
Contains more Vitamin B12Vitamin B12	+88%

You can read about sardine vs. tuna in this article. 

Positive Health Impacts

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Consumption of tuna is associated with improved cardiovascular markers and low risks of cardiovascular diseases (2).

In addition, yellowtail and tuna contain rich omega-3 fatty acids such as EPA and DHA, which have been shown to decrease LDL (bad cholesterol) levels and reduce cardiovascular mortality risks (3).

To maintain a healthy heart, consuming fatty fish at least twice a week is crucial. According to the American Heart Association, this dietary habit helps lower the risk of heart disease (4).

They can both be consumed in our diets for good heart health. 

General Health Impacts

When it comes to macronutrients, tuna and yellowtail are similar; however, when it comes to minerals and vitamins, tuna has a much richer and more versatile profile than yellowtail. The cumulative effect of all these nutrients has positive health benefits. 

Selenium in tuna is one of the most remarkable antioxidative minerals (5). 

Tuna is associated with reduced risks of Alzheimer’s and dementia due to its fatty acid composition (6).

Improperly kept tuna fish causes scombroid poisoning, a self-limited reaction similar to an allergic reaction. In addition, since tuna is eaten raw most of the time, gastroenteritis and other foodborne illnesses can arise. Consuming raw fish from proper sources is important to maintain good food hygiene.

Downsides

General Differences

Tuna and yellowtail are different types of fish. Tuna comes from deep waters and is a larger fish, whereas yellowtail is smaller than tuna and is mostly on coastlines. It’s called a yellowtail because it has a bright yellow stripe and tail. 

Their taste is different, and their culinary usages are different and versatile. 

Sushi mostly uses tuna as raw fish, searing, tuna steaks, and canned forms. 
Yellowtail is also used as sushi and sashimi in Japan. In addition, it can be used in dishes, soups, grilling, and stews. Yellowtail tempura is frequently used in Japanese cuisine. 

Yellowtail has a white to pink color, whereas tuna has a darker red color. 

Yellowtail has a buttery texture and a mild flavor. Tuna has a stronger fishy flavor taste than yellowtail. White tuna has a smooth texture compared to other tunas.

You can read about tuna vs. salmon in this article. 

When adding soy sauce to yellowtail or tuna, consider the amount of sodium consumed. 

Types of Tuna and Yellowtail

The main types of tuna species are:

The main types of yellowtail are:

What’s the Difference Between Canned Tuna and Fresh Tuna?

Since tuna is a popular choice, it is important to distinguish the differences between fresh and canned tuna. 

Well, there is quite a difference between them. 
Fresh tuna is mostly eaten raw, so there is a higher infection risk than canned tuna. 
In addition, their taste is quite different since canned tuna is cooked and contains oil or water. 

In turn, since it has additional oil, mostly sunflower oil, it has higher calories and a different nutritional profile. 

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175163/nutrients
2. https://pubmed.ncbi.nlm.nih.gov/16442366/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/ 
4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
5. https://pubmed.ncbi.nlm.nih.gov/34112359/ 
6. https://pubmed.ncbi.nlm.nih.gov/16275829/ 
7. https://pubmed.ncbi.nlm.nih.gov/15364590/
8. https://pubmed.ncbi.nlm.nih.gov/33954792/