Whitefish vs. Tuna — In-Depth Nutrition Comparison

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The main differences between whitefish and tuna

Whitefish has more fats, vitamin B5, and zinc; however, tuna has more selenium, vitamin B3, vitamin B12, vitamin B6, protein, and iron.
Daily need coverage for selenium for tuna is 167% higher.
Tuna has 13 times less fats than whitefish. Whitefish has 7.51g of fats, while tuna has 0.59g.
Tuna is lower in cholesterol.

Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Whitefish

Tuna

Contains more CalciumCalcium	+725%
Contains more CopperCopper	+114%
Contains more ZincZinc	+182.2%
Contains more ManganeseManganese	+561.5%

Contains more PotassiumPotassium	+29.8%
Contains more IronIron	+95.7%
Contains less SodiumSodium	-16.9%
Contains more SeleniumSelenium	+567.9%

~equal in Magnesium ~42mg

~equal in Phosphorus ~333mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Whitefish

Tuna

Contains more Vitamin AVitamin A	+77.3%
Contains more Vitamin B1Vitamin B1	+27.6%
Contains more Vitamin B2Vitamin B2	+12.4%
Contains more Vitamin B5Vitamin B5	+159%
Contains more FolateFolate	+750%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+473.8%
Contains more Vitamin B6Vitamin B6	+200%
Contains more Vitamin B12Vitamin B12	+144.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.2µg	108.2µg	167%
Vitamin B3	3.846mg	22.07mg	114%
Vitamin B12	0.96µg	2.35µg	58%
Vitamin B6	0.346mg	1.038mg	53%
Polyunsaturated fat	2.755g	0.175g	17%
Choline		77.6mg	14%
Fats	7.51g	0.59g	11%
Vitamin B5	0.865mg	0.334mg	11%
Cholesterol	77mg	47mg	10%
Vitamin D*		82 IU	10%
Vitamin D		2µg	10%
Protein	24.47g	29.15g	9%
Zinc	1.27mg	0.45mg	7%
Iron	0.47mg	0.92mg	6%
Monounsaturated fat	2.559g	0.138g	6%
Copper	0.092mg	0.043mg	5%
Potassium	406mg	527mg	4%
Folate	17µg	2µg	4%
Saturated fat	1.162g	0.205g	4%
Calcium	33mg	4mg	3%
Manganese	0.086mg	0.013mg	3%
Vitamin B1	0.171mg	0.134mg	3%
Calories	172kcal	130kcal	2%
Phosphorus	346mg	333mg	2%
Vitamin A	39µg	22µg	2%
Vitamin E		0.29mg	2%
Vitamin B2	0.154mg	0.137mg	1%
Protein per 100 calories	14g	22g	N/A
Calories per 10 g protein	70kcal	45kcal	N/A
Weight per 100 calories	58g	77g	N/A
Unsaturated / Saturated Fat ratio	4.6	1.5	N/A
Magnesium	42mg	42mg	0%
Sodium	65mg	54mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.02g	N/A
Tryptophan	0.274mg	0.313mg	0%
Threonine	1.073mg	1.224mg	0%
Isoleucine	1.128mg	1.287mg	0%
Leucine	1.989mg	2.27mg	0%
Lysine	2.248mg	2.565mg	0%
Methionine	0.724mg	0.827mg	0%
Phenylalanine	0.955mg	1.091mg	0%
Valine	1.261mg	1.438mg	0%
Histidine	0.721mg	0.822mg	0%
Omega-3 (EPA)	0.406g	0.015g	N/A
Omega-3 (DHA)	1.206g	0.105g	N/A
Omega-3 (DPA)	0.209g	0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A