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  6. Yogurt vs. Tuna Bluefin

Yogurt vs. Tuna Bluefin — In-Depth Nutrition Comparison

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The main differences between yogurt and tuna Bluefin

  • Tuna Bluefin is richer than yogurt in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, vitamin B1, vitamin B5, and iron.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 422% higher.
  • Yogurt contains less cholesterol.
  • Tuna Bluefin has a lower glycemic index than yogurt.

Food types used in this article are Yogurt, Greek, plain, nonfat and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Yogurt 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.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +1000%
Contains less SodiumSodium -28%
Contains more MagnesiumMagnesium +481.8%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +1771.4%
Contains more CopperCopper +547.1%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +141.5%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +382.5%

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.
Yogurt
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +75600%
Contains more Vitamin B1Vitamin B1 +1108.7%
Contains more Vitamin B2Vitamin B2 +10.1%
Contains more Vitamin B3Vitamin B3 +4967.3%
Contains more Vitamin B5Vitamin B5 +313.9%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin B12Vitamin B12 +1350.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Tuna Bluefin DV% diff.
Vitamin B12 0.75µg 10.88µg 422%
Vitamin A 1µg 757µg 84%
Selenium 9.7µg 46.8µg 67%
Vitamin B3 0.208mg 10.54mg 65%
Protein 10.19g 29.91g 39%
Vitamin B6 0.063mg 0.525mg 36%
Phosphorus 135mg 326mg 27%
Vitamin B5 0.331mg 1.37mg 21%
Vitamin B1 0.023mg 0.278mg 21%
Iron 0.07mg 1.31mg 16%
Cholesterol 5mg 49mg 15%
Magnesium 11mg 64mg 13%
Polyunsaturated fat 0.012g 1.844g 12%
Calcium 110mg 10mg 10%
Copper 0.017mg 0.11mg 10%
Fats 0.39g 6.28g 9%
Saturated fat 0.117g 1.612g 7%
Calories 59kcal 184kcal 6%
Potassium 141mg 323mg 5%
Monounsaturated fat 0.053g 2.053g 5%
Choline 15.1mg 3%
Vitamin B2 0.278mg 0.306mg 2%
Zinc 0.52mg 0.77mg 2%
Sodium 36mg 50mg 1%
Folate 7µg 2µg 1%
Carbs 3.6g 0g 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Manganese 0.009mg 0.02mg 0%
Trans fat 0.006g N/A
Tryptophan 0.335mg 0%
Threonine 1.311mg 0%
Isoleucine 1.378mg 0%
Leucine 2.431mg 0%
Lysine 2.747mg 0%
Methionine 0.885mg 0%
Phenylalanine 1.168mg 0%
Valine 1.541mg 0%
Histidine 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.16g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +44%
Contains more ProteinProtein +193.5%
Contains more FatsFats +1510.3%
Contains more OtherOther +555.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -92.7%
Contains more Mono. FatMonounsaturated fat +3773.6%
Contains more Poly. FatPolyunsaturated fat +15266.7%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.