Chicken breast vs. Tuna — In-Depth Nutrition Comparison

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The main differences between chicken breast and tuna

Chicken breast has more vitamin B5 and zinc; however, tuna has more selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin D* and potassium.
Daily need coverage for selenium for tuna is 149% higher.
Tuna has 3 times less vitamin B5 than chicken breast. Chicken breast has 1.04mg of vitamin B5, while tuna has 0.334mg.
Tuna is lower in cholesterol.

Food types used in this article are Chicken, broilers or fryers, breast, meat only, cooked, fried and Fish, tuna, yellowfin, fresh, cooked, dry heat.

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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.

Chicken breast

Tuna

Contains more CalciumCalcium	+300%
Contains more IronIron	+23.9%
Contains more CopperCopper	+25.6%
Contains more ZincZinc	+140%
Contains more ManganeseManganese	+61.5%

Contains more MagnesiumMagnesium	+35.5%
Contains more PotassiumPotassium	+90.9%
Contains more PhosphorusPhosphorus	+35.4%
Contains less SodiumSodium	-31.6%
Contains more SeleniumSelenium	+313%

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.

Chicken breast

Tuna

Contains more Vitamin EVitamin E	+44.8%
Contains more Vitamin B5Vitamin B5	+211.4%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+100%

Contains more Vitamin DVitamin D	+1900%
Contains more Vitamin AVitamin A	+214.3%
Contains more Vitamin B1Vitamin B1	+69.6%
Contains more Vitamin B3Vitamin B3	+49.3%
Contains more Vitamin B6Vitamin B6	+62.2%
Contains more Vitamin B12Vitamin B12	+535.1%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.137mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	26.2µg	108.2µg	149%
Vitamin B12	0.37µg	2.35µg	83%
Vitamin B3	14.782mg	22.07mg	46%
Vitamin B6	0.64mg	1.038mg	31%
Cholesterol	91mg	47mg	15%
Vitamin B5	1.04mg	0.334mg	14%
Phosphorus	246mg	333mg	12%
Vitamin D*	5 IU	82 IU	10%
Vitamin D	0.1µg	2µg	10%
Protein	33.44g	29.15g	9%
Potassium	276mg	527mg	7%
Fats	4.71g	0.59g	6%
Zinc	1.08mg	0.45mg	6%
Polyunsaturated fat	1.07g	0.175g	6%
Vitamin B1	0.079mg	0.134mg	5%
Saturated fat	1.29g	0.205g	5%
Monounsaturated fat	1.72g	0.138g	4%
Calories	187kcal	130kcal	3%
Magnesium	31mg	42mg	3%
Iron	1.14mg	0.92mg	3%
Choline	95.9mg	77.6mg	3%
Vitamin A	7µg	22µg	2%
Vitamin K	2.4µg	0.1µg	2%
Calcium	16mg	4mg	1%
Copper	0.054mg	0.043mg	1%
Sodium	79mg	54mg	1%
Vitamin E	0.42mg	0.29mg	1%
Vitamin B2	0.125mg	0.137mg	1%
Folate	4µg	2µg	1%
Protein per 100 calories	18g	22g	N/A
Calories per 10 g protein	56kcal	45kcal	N/A
Weight per 100 calories	53g	77g	N/A
Unsaturated / Saturated Fat ratio	2.2	1.5	N/A
Net carbs	0.51g	0g	N/A
Carbs	0.51g	0g	0%
Manganese	0.021mg	0.013mg	0%
Trans fat		0.02g	N/A
Tryptophan	0.39mg	0.313mg	0%
Threonine	1.412mg	1.224mg	0%
Isoleucine	1.765mg	1.287mg	0%
Leucine	2.509mg	2.27mg	0%
Lysine	2.836mg	2.565mg	0%
Methionine	0.925mg	0.827mg	0%
Phenylalanine	1.328mg	1.091mg	0%
Valine	1.659mg	1.438mg	0%
Histidine	1.037mg	0.822mg	0%
Omega-3 - EPA	0.01g	0.015g	N/A
Omega-3 - DHA	0.03g	0.105g	N/A
Omega-3 - DPA	0.02g	0.005g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A