Yellowtail vs. Tuna - Nutritional and Health Differences
Summary
In short, yellowtails are rich in calcium, potassium, zinc, copper, and manganese, whereas tuna is higher in iron, magnesium, phosphorus, sodium, and selenium.
A serving of yellowtail contains 7.32% of the daily value (DV) for fat, while a serving of tuna contains only 0.6% of the DV for fat. Furthermore, one serving of either of these fish can provide 40% of the daily value for protein.
100g of tuna provides 98% of the daily value (DV) required for vitamin B12. Yellowtail contains half as much vitamin B12 as tuna.
Table of contents
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.
Macronutrients and Calories
Yellowtails have a slightly higher nutrient density than tuna. They contain approximately 7% fat, 67% water, and other essential nutrients. Conversely, tuna has a lower fat content of only 0.6% and contains 69% water along with other nutrients. Both yellowtails and tuna have roughly equal amounts of protein, about 29%.
100g of yellowtail contains 187 calories, while 100g of tuna contains only 130 calories.
Protein
Both yellowtail and tuna are excellent protein sources, with almost 29g of protein per 100g, containing all essential amino acids. One serving of these fish can provide 40% of the daily value for protein.
Fats
Yellowtail fish has a fat content of 6.72g per 100g, which is considerably higher than tuna, which has a fat content of 0.59g per 100g.
A serving of yellowtail contains 7.32% of the daily value (DV) for fat, whereas a serving of tuna contains only 0.6% of the DV for fat.
Raw yellowtails and tuna have higher amounts of unsaturated fats (mono- and polyunsaturated) than saturated fats. However, yellowtail has more saturated fats than tuna (1).
Cholesterol
It's important to note that yellowtails have more cholesterol than tuna. Yellowtails contain 71mg of cholesterol per 100g, whereas tuna only has 47mg per 100g.
Additionally, it's crucial to remember that daily cholesterol consumption should not exceed 300mg.
Carbohydrates
They have negligible carbs.
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
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
You can read about sardine vs. tuna in this article.
Positive Health Impacts
Cardiovascular Health
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
Mercury Poisoning
Tuna is considered to be a fish with a higher mercury content than yellowtail. Thus, this should be a matter of concern for individuals who consume high amounts of fish. Especially pregnant women, where mercury is considered toxic and should be avoided.
Thus, if you crave fish, yellowtail is a better option than tuna (7.8).
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:
| Pacific Bluefin tuna |
| Atlantic bluefin |
| Southern bluefin |
| Yellowfin tuna (Thunnus albacares) |
| Albacore tuna |
| Bigeye tuna |
| Skipjack tuna |
| White tuna |
The main types of yellowtail are:
| Yellowtail amberjack (Seriola lalandi) (Hamachi) |
| Yellowtail snapper |
| Japanese yellowtail |
| California yellowtail |
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
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175163/nutrients
- https://pubmed.ncbi.nlm.nih.gov/16442366/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- https://pubmed.ncbi.nlm.nih.gov/34112359/
- https://pubmed.ncbi.nlm.nih.gov/16275829/
- https://pubmed.ncbi.nlm.nih.gov/15364590/
- https://pubmed.ncbi.nlm.nih.gov/33954792/
Infographic
Macronutrient Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 29.67g | 29.15g |
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| Fats | 6.72g | 0.59g |
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| Calories | 187kcal | 130kcal |
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| Calcium | 29mg | 4mg |
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| Iron | 0.63mg | 0.92mg |
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| Magnesium | 38mg | 42mg |
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| Phosphorus | 201mg | 333mg |
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| Potassium | 538mg | 527mg |
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| Sodium | 50mg | 54mg |
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| Zinc | 0.67mg | 0.45mg |
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| Copper | 0.058mg | 0.043mg |
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| Manganese | 0.019mg | 0.013mg |
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| Selenium | 46.8µg | 108.2µg |
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| Vitamin A | 104IU | 65IU |
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| Vitamin A RAE | 31µg | 22µg |
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| Vitamin E | 0.29mg |
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| Vitamin D | 82IU |
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| Vitamin D | 2µg |
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| Vitamin C | 2.9mg | 0mg |
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| Vitamin B1 | 0.175mg | 0.134mg |
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| Vitamin B2 | 0.051mg | 0.137mg |
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| Vitamin B3 | 8.718mg | 22.07mg |
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| Vitamin B5 | 0.681mg | 0.334mg |
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| Vitamin B6 | 0.185mg | 1.038mg |
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| Folate | 4µg | 2µg |
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| Vitamin B12 | 1.25µg | 2.35µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.332mg | 0.313mg |
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| Threonine | 1.301mg | 1.224mg |
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| Isoleucine | 1.367mg | 1.287mg |
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| Leucine | 2.411mg | 2.27mg |
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| Lysine | 2.725mg | 2.565mg |
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| Methionine | 0.878mg | 0.827mg |
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| Phenylalanine | 1.158mg | 1.091mg |
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| Valine | 1.528mg | 1.438mg |
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| Histidine | 0.873mg | 0.822mg |
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| Cholesterol | 71mg | 47mg |
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| Trans Fat | 0.02g |
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| Saturated Fat | 0.205g |
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| Omega-3 - DHA | 0.105g |
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| Omega-3 - EPA | 0.015g |
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| Omega-3 - DPA | 0.005g |
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| Monounsaturated Fat | 0.138g |
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| Polyunsaturated fat | 0.175g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Yellowtail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174248/nutrients
- Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.