Quick Summary
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 15µg) per 100g.
When to Choose Seitan (Wheat Gluten)
Seitan (Wheat Gluten) and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Seitan (Wheat Gluten) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tuna (Yellowfin, Fresh) | Seitan (Wheat Gluten) | Winner |
|---|---|---|---|
| Calories | 130.6 | 122.4 | 🏆 Seitan (Wheat Gluten) |
| Protein | 29.2g | 24.7g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 1.2g | 0g |
Key Vitamins & Minerals
Selenium
🏆 Tuna (Yellowfin, Fresh) has 7.1x more
Health Benefits Comparison
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Seitan (Wheat Gluten) Benefits
- Very high protein comparable to meat
- Very low fat - leaner than most proteins
- Iron supports energy production
- Versatile meat-like texture
Practical Considerations
💰 Cost
Tuna (Yellowfin, Fresh): Moderate
Seitan (Wheat Gluten): Moderate
🕒 Preparation
Tuna (Yellowfin, Fresh): Easy
Seitan (Wheat Gluten): Easy
📦 Storage
Tuna (Yellowfin, Fresh): Refrigerate
Seitan (Wheat Gluten): Refrigerate
🍽️ Versatility
Tuna (Yellowfin, Fresh): Very versatile
Seitan (Wheat Gluten): Very versatile
The Bottom Line
Both Tuna (Yellowfin, Fresh) and Seitan (Wheat Gluten) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 15µg) per 100g.
Choose Seitan (Wheat Gluten) if: Seitan (Wheat Gluten) and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Seitan (Wheat Gluten) based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tuna (Yellowfin, Fresh) and Seitan (Wheat Gluten) in Nutrivio
Compare how Tuna (Yellowfin, Fresh) and Seitan (Wheat Gluten) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
