Nutrition Comparison Tool
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      Cooked Yellowfin Tuna
      ×
      Cooked Yellowfin Tuna
      ×
      Cooked Swordfish
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 11% DV 221 calories
      • Cooked Yellowfin Tuna 6oz fillet (x1) 11% DV 221 calories
      • Cooked Swordfish 3 oz (x1) 7% DV 146 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 1% DV 1g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 1% DV 1g
      • Cooked Swordfish 3 oz (x1) 9% DV 6.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Swordfish 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 99% DV 49.6g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 99% DV 49.6g
      • Cooked Swordfish 3 oz (x1) 40% DV 19.9g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 27% DV 79.9mg
      • Cooked Yellowfin Tuna 6oz fillet (x1) 27% DV 79.9mg
      • Cooked Swordfish 3 oz (x1) 22% DV 66.3mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 2% DV 0.35g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 2% DV 0.35g
      • Cooked Swordfish 3 oz (x1) 8% DV 1.6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Swordfish 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Yellowfin Tuna 6oz fillet (x1) 0% DV 0g
      • Cooked Swordfish 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 9% DV 1.6mg
      • Cooked Yellowfin Tuna 6oz fillet (x1) 9% DV 1.6mg
      • Cooked Swordfish 3 oz (x1) 2% DV 0.38mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 1% DV 6.8mg
      • Cooked Yellowfin Tuna 6oz fillet (x1) 1% DV 6.8mg
      • Cooked Swordfish 3 oz (x1) 0% DV 5.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Yellowfin Tuna 6oz fillet (x1) 19% DV 895.9mg
      • Cooked Yellowfin Tuna 6oz fillet (x1) 19% DV 895.9mg
      • Cooked Swordfish 3 oz (x1) 9% DV 424.2mg
      Comparison Table

      Table Legend

      1. Cooked Yellowfin Tuna
      2. Cooked Yellowfin Tuna
      3. Cooked Swordfish
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 170 85
      Calories
      (%DV)      		 221
      (11%)      		 221
      (11%)      		 146
      (7%)
      Fat (g)
      (%DV)      		 1
      (1%)      		 1
      (1%)      		 6.7
      (9%)
      Protein (g)
      (%DV)      		 49.6
      (99%)      		 49.6
      (99%)      		 19.9
      (40%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 79.9
      (27%)      		 79.9
      (27%)      		 66.3
      (22%)
      Saturated Fats (g)
      (%DV)      		 0.35
      (2%)      		 0.35
      (2%)      		 1.6
      (8%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) 0.03
      		0.03
      		0.05
        Minerals
      Food # 1 2 3
      Weight (g) 170 170 85
      Calcium (mg)
      (%DV)      		 6.8
      (1%)      		 6.8
      (1%)      		 5.1
      (0%)
      Iron, Fe (mg)
      (%DV)      		 1.6
      (9%)      		 1.6
      (9%)      		 0.38
      (2%)
      Potassium, K (mg)
      (%DV)      		 895.9
      (19%)      		 895.9
      (19%)      		 424.2
      (9%)
      Magnesium (mg)
      (%DV)      		 71.4
      (17%)      		 71.4
      (17%)      		 29.8
      (7%)
      Phosphorus, P (mg)
      (%DV)      		 566.1
      (45%)      		 566.1
      (45%)      		 258.4
      (21%)
      Sodium (mg)
      (%DV)      		 91.8
      (4%)      		 91.8
      (4%)      		 82.5
      (3%)
      Zinc, Zn (mg)
      (%DV)      		 0.77
      (7%)      		 0.77
      (7%)      		 0.66
      (6%)
      Copper, Cu (mg)
      (%DV)      		 0.07
      (8%)      		 0.07
      (8%)      		 0.04
      (4%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 183.9
      (334%)      		 183.9
      (334%)      		 58.2
      (106%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 170 170 85
      Vitamin A, RAE (mcg)
      (%DV)      		 37.4
      (4%)      		 37.4
      (4%)      		 36.6
      (4%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.23
      (19%)      		 0.23
      (19%)      		 0.08
      (6%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.23
      (18%)      		 0.23
      (18%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 37.5
      (234%)      		 37.5
      (234%)      		 7.9
      (49%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.57
      (11%)      		 0.57
      (11%)      		 0.35
      (7%)
      Vitamin B6 (mg)
      (%DV)      		 1.8
      (104%)      		 1.8
      (104%)      		 0.52
      (31%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 3.4
      (1%)      		 3.4
      (1%)      		 1.7
      (0%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 3.4
      (1%)      		 3.4
      (1%)      		 1.7
      (0%)
      Folate DFE (mcg)
      (%)      		 3.4
      (1%)      		 3.4
      (1%)      		 1.7
      (0%)
      Choline (mg)
      (%DV)      		 131.9
      (24%)      		 131.9
      (24%)      		 65.9
      (12%)
      Vitamin B12 (mcg)
      (%DV)      		 4
      (166%)      		 4
      (166%)      		 1.4
      (57%)
      Retinol (mcg) 37.4
      		37.4
      		36.6
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 110.5 110.5 109.7
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.49
      (3%)      		 0.49
      (3%)      		 2
      (14%)
      Vitamin D (mcg)
      (%DV)      		 3.4
      (17%)      		 3.4
      (17%)      		 14.1
      (71%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 3.4
      		3.4
      		14.1
      Vitamin D (IU)
      (%DV)      		 139.4
      (17%)      		 139.4
      (17%)      		 566.1
      (71%)
      Vitamin K (mcg)
      (%DV)      		 0.17
      (0%)      		 0.17
      (0%)      		 0.09
      (0%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 170 170 85
      Water (g) 117.3
      		117.3
      		58
      Ash (g) 3
      		3
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 24.36
      		24.36
      		9.53
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 170 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 170 170 85
      Monounsaturated Fats (g) 0.235
      		0.235
      		3.012
      Polyunsaturated Fats (g) 0.298
      		0.298
      		1.163
      Omega 3s (g)
      (%AI)      		 0.003
      (0%)      		 0.003
      (0%)      		 0.907
      (57%)
      Omega 6s (g)
      (%AI)      		 0.039
      (0%)      		 0.039
      (0%)      		 0.075
      (0%)
      Omega 3 to Omega 6 Ratio 0.09
      		0.09
      		12.13
      Omega 6 to Omega 3 Ratio 11.5
      		11.5
      		0.08
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.026
      		0.026
      		0.108
      Docosapentaenoic Acid (DPA) (g) 0.009
      		0.009
      		0.143
      Docosahexaenoic Acid (DHA) (g) 0.179
      		0.179
      		0.656
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.003
      		0.003
      		0.019
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0.003
      		0.003
      		0.007
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.017
      		0.017
      		0.15
      Pentadecanoic Acid (15:0) (g) 0.007
      		0.007
      		0.028
      Palmitic Acid (16:0) (g) 0.216
      		0.216
      		1.027
      Margaric Acid (17:0) (g) 0.009
      		0.009
      		0.035
      Stearic Acid (18:0) (g) 0.092
      		0.092
      		0.344
      Arachidic Acid (20:0) (g) 0.003
      		0.003
      		0.017
      Behenic Acid (22:0) (g) 0.002
      		0.002
      		0.009
      Lignoceric Acid (24:0) (g) 0.002
      		0.002
      		0.006
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.002
      		0.002
      		0.004
      Pentadecenoic Acid (15:1) (g) 0.003
      		0.003
      		0.001
      Palmitoleic Acid (16:1) (g) 0.024
      		0.024
      		0.239
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.003
      		0.003
      		0.003
      Oleic Acid (18:1) (g) 0.168
      		0.168
      		2.258
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.015
      		0.015
      		0.382
      Docosenoic Acid (22:1) (g) 0.003
      		0.003
      		0.048
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0.017
      		0.017
      		0.077
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.039
      		0.039
      		0.075
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.003
      		0.003
      		0.029
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0.006
      Eicosatrienoic Acid (20:3) (g) 0.005
      		0.005
      		0.023
      Eicosatetraenoic Acid 20:4 (g) 0.031
      		0.031
      		0.071
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.003
      		0.003
      		0.029
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 170 170 85
      Essential  
      Histidine (mg)
      (%RDI)      		 1397
      (200%)      		 1397
      (200%)      		 591
      (84%)
      Isoleucine (mg)
      (%RDI)      		 2188
      (156%)      		 2188
      (156%)      		 925
      (66%)
      Leucine (mg)
      (%RDI)      		 3859
      (141%)      		 3859
      (141%)      		 1631
      (60%)
      Lysine (mg)
      (%RDI)      		 4361
      (208%)      		 4361
      (208%)      		 1843
      (88%)
      Methionine (mg)
      (%RDI)      		 1406
      (193%)      		 1406
      (193%)      		 594
      (82%)
      Phenylalanine (mg)
      (%RDI)      		 1855
      (212%)      		 1855
      (212%)      		 784
      (90%)
      Threonine (mg)
      (%RDI)      		 2081
      (198%)      		 2081
      (198%)      		 880
      (84%)
      Tryptophan (mg)
      (%RDI)      		 532
      (190%)      		 532
      (190%)      		 225
      (80%)
      Valine (mg)
      (%RDI)      		 2445
      (134%)      		 2445
      (134%)      		 1034
      (57%)
      Conditional  
      Arginine (mg) 2841
      		2841
      		1201
      Cystine (mg)
      (%RDI)      		 510
      (178%)      		 510
      (178%)      		 215
      (75%)
      Glycine (mg) 2278
      		2278
      		963
      Proline (mg) 1680
      		1680
      		710
      Tyrosine (mg)
      (%RDI)      		 1603
      (183%)      		 1603
      (183%)      		 677
      (77%)
      Non-Essential  
      Alanine (mg) 2871
      		2871
      		1215
      Aspartic acid (mg) 4862
      		4862
      		2055
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 7086
      		7086
      		2996
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 1938
      		1938
      		819
      Data Source
      Cooked Yellowfin Tuna
      USDA Food Data Central Standard Release (Common)
      Cooked Yellowfin Tuna
      USDA Food Data Central Standard Release (Common)
      Cooked Swordfish
      USDA Food Data Central Standard Release (Common)