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  6. Liver vs. Tuna

Liver vs. Tuna — In-Depth Nutrition Comparison

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Important differences between Liver and Tuna

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, and Zinc, however, Tuna is richer in Vitamin B3, and Selenium.
  • Liver's daily need coverage for Vitamin B12 is 680% more.
  • Liver contains 246 times more Vitamin A RAE than Tuna. Liver contains 5405µg of Vitamin A RAE, while Tuna contains 22µg.
  • Tuna contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Liver 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.
Liver
Liver
6
:
4
Tuna
Tuna
Contains more Calcium +150%
Contains more Iron +1847.8%
Contains more Zinc +1393.3%
Contains more Copper +1374.4%
Contains more Manganese +2207.7%
Contains more Magnesium +200%
Contains more Phosphorus +38.2%
Contains more Potassium +251.3%
Contains more Selenium +60.3%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +150%
Contains more Iron +1847.8%
Contains more Zinc +1393.3%
Contains more Copper +1374.4%
Contains more Manganese +2207.7%
Contains more Magnesium +200%
Contains more Phosphorus +38.2%
Contains more Potassium +251.3%
Contains more Selenium +60.3%

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.
Liver
Liver
7
:
5
Tuna
Tuna
Contains more Vitamin A +27587.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B2 +1502.9%
Contains more Vitamin B5 +1329.3%
Contains more Folate +8050%
Contains more Vitamin B12 +694.5%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B6 +82.1%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 A +27587.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B2 +1502.9%
Contains more Vitamin B5 +1329.3%
Contains more Folate +8050%
Contains more Vitamin B12 +694.5%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B6 +82.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Tuna
Tuna
Contains more Fats +645.8%
Contains more Carbs +∞%
Contains more Other +17.2%
Contains more Protein +12%
Equal in Water - 68.98
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +645.8%
Contains more Carbs +∞%
Contains more Other +17.2%
Contains more Protein +12%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +356.5%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -85.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +356.5%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Tuna Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 29.15g Tuna
Fats 4.4g 0.59g Liver
Carbs 3.76g 0g Liver
Calories 165kcal 130kcal Liver
Calcium 10mg 4mg Liver
Iron 17.92mg 0.92mg Liver
Magnesium 14mg 42mg Tuna
Phosphorus 241mg 333mg Tuna
Potassium 150mg 527mg Tuna
Sodium 49mg 54mg Liver
Zinc 6.72mg 0.45mg Liver
Copper 0.634mg 0.043mg Liver
Manganese 0.3mg 0.013mg Liver
Selenium 67.5µg 108.2µg Tuna
Vitamin A 17997IU 65IU Liver
Vitamin A RAE 5405µg 22µg Liver
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.134mg Liver
Vitamin B2 2.196mg 0.137mg Liver
Vitamin B3 8.435mg 22.07mg Tuna
Vitamin B5 4.774mg 0.334mg Liver
Vitamin B6 0.57mg 1.038mg Tuna
Folate 163µg 2µg Liver
Vitamin B12 18.67µg 2.35µg Liver
Vitamin K 0.1µg Tuna
Tryptophan 0.366mg 0.313mg Liver
Threonine 1.107mg 1.224mg Tuna
Isoleucine 1.32mg 1.287mg Liver
Leucine 2.319mg 2.27mg Liver
Lysine 2.007mg 2.565mg Tuna
Methionine 0.645mg 0.827mg Tuna
Phenylalanine 1.274mg 1.091mg Liver
Valine 1.607mg 1.438mg Liver
Histidine 0.708mg 0.822mg Tuna
Cholesterol 355mg 47mg Tuna
Trans Fat 0.02g Liver
Saturated Fat 1.41g 0.205g Tuna
Omega-3 - DHA 0.03g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0.04g 0.005g Liver
Monounsaturated Fat 0.63g 0.138g Liver
Polyunsaturated fat 1.05g 0.175g Liver
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Tuna
Low Fats diet ok
Low Carbs diet ok
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
397%
Liver
92%
Tuna
Minerals Daily Need Coverage Score
161%
Liver
88%
Tuna

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.205g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.