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  6. Beef vs. Tuna

Beef vs. Tuna — In-Depth Nutrition Comparison

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How are Beef and Tuna different?

  • Beef is richer in Vitamin B12, Zinc, Iron, and Vitamin B2, while Tuna is higher in Selenium, Vitamin B3, Vitamin B6, and Vitamin D.
  • Tuna covers your daily need of Selenium 151% more than Beef.
  • Beef contains 13 times more Saturated Fat than Tuna. Beef contains 2.595g of Saturated Fat, while Tuna contains 0.205g.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Beef vs Tuna 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.
Beef
Beef
4
:
5
Tuna
Tuna
Contains more Calcium +225%
Contains more Iron +230.4%
Contains more Zinc +722.2%
Contains more Copper +125.6%
Contains more Magnesium +200%
Contains more Phosphorus +28.6%
Contains more Potassium +49.7%
Contains more Manganese +44.4%
Contains more Selenium +326%
Equal in Sodium - 54
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +225%
Contains more Iron +230.4%
Contains more Zinc +722.2%
Contains more Copper +125.6%
Contains more Magnesium +200%
Contains more Phosphorus +28.6%
Contains more Potassium +49.7%
Contains more Manganese +44.4%
Contains more Selenium +326%
Equal in Sodium - 54

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.
Beef
Beef
5
:
6
Tuna
Tuna
Contains more Vitamin B2 +192%
Contains more Vitamin B5 +44%
Contains more Folate +250%
Contains more Vitamin B12 +79.1%
Contains more Vitamin K +1500%
Contains more Vitamin A +983.3%
Contains more Vitamin E +16%
Contains more Vitamin D +1900%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B3 +283.2%
Contains more Vitamin B6 +55.2%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B2 +192%
Contains more Vitamin B5 +44%
Contains more Folate +250%
Contains more Vitamin B12 +79.1%
Contains more Vitamin K +1500%
Contains more Vitamin A +983.3%
Contains more Vitamin E +16%
Contains more Vitamin D +1900%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B3 +283.2%
Contains more Vitamin B6 +55.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
1
:
3
Tuna
Tuna
Contains more Fats +1008.5%
Contains more Other +540%
Equal in Protein - 29.15
Equal in Water - 68.98
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1008.5%
Contains more Other +540%
Equal in Protein - 29.15
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1881.2%
Contains more Polyunsaturated fat +204%
Contains less Saturated Fat -92.1%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1881.2%
Contains more Polyunsaturated fat +204%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Tuna
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Tuna Opinion
Protein 27.55g 29.15g Tuna
Fats 6.54g 0.59g Beef
Calories 169kcal 130kcal Beef
Calcium 13mg 4mg Beef
Iron 3.04mg 0.92mg Beef
Magnesium 14mg 42mg Tuna
Phosphorus 259mg 333mg Tuna
Potassium 352mg 527mg Tuna
Sodium 54mg 54mg
Zinc 3.7mg 0.45mg Beef
Copper 0.097mg 0.043mg Beef
Manganese 0.009mg 0.013mg Tuna
Selenium 25.4µg 108.2µg Tuna
Vitamin A 6IU 65IU Tuna
Vitamin A RAE 2µg 22µg Tuna
Vitamin E 0.25mg 0.29mg Tuna
Vitamin D 3IU 82IU Tuna
Vitamin D 0.1µg 2µg Tuna
Vitamin B1 0.074mg 0.134mg Tuna
Vitamin B2 0.4mg 0.137mg Beef
Vitamin B3 5.76mg 22.07mg Tuna
Vitamin B5 0.481mg 0.334mg Beef
Vitamin B6 0.669mg 1.038mg Tuna
Folate 7µg 2µg Beef
Vitamin B12 4.21µg 2.35µg Beef
Vitamin K 1.6µg 0.1µg Beef
Tryptophan 0.359mg 0.313mg Beef
Threonine 1.534mg 1.224mg Beef
Isoleucine 1.52mg 1.287mg Beef
Leucine 2.833mg 2.27mg Beef
Lysine 3.178mg 2.565mg Beef
Methionine 0.871mg 0.827mg Beef
Phenylalanine 1.299mg 1.091mg Beef
Valine 1.603mg 1.438mg Beef
Histidine 1.244mg 0.822mg Beef
Cholesterol 85mg 47mg Tuna
Trans Fat 0.375g 0.02g Tuna
Saturated Fat 2.595g 0.205g Tuna
Omega-3 - DHA 0.002g 0.105g Tuna
Omega-3 - EPA 0.002g 0.015g Tuna
Omega-3 - DPA 0.011g 0.005g Beef
Monounsaturated Fat 2.734g 0.138g Beef
Polyunsaturated fat 0.532g 0.175g Beef
Omega-6 - Eicosadienoic acid 0.002g 0.002g
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
92%
Tuna
Minerals Daily Need Coverage Score
55%
Beef
88%
Tuna

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.39g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (54 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.