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Pork vs. Tuna — In-Depth Nutrition Comparison

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Summary of differences between Pork and Tuna

  • Pork has more Vitamin B1, Zinc, and Vitamin B2, while Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus.
  • Tuna covers your daily need of Selenium 114% more than Pork.
  • Pork contains 26 times more Saturated Fat than Tuna. While Pork contains 5.23g of Saturated Fat, Tuna contains only 0.205g.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Pork vs Tuna infographic
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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.
Pork
3
:
7
Tuna
Contains more Calcium +375%
Contains more Zinc +431.1%
Contains more Copper +69.8%
Contains more Magnesium +50%
Contains more Phosphorus +35.4%
Contains more Potassium +24.6%
Contains less Sodium -12.9%
Contains more Manganese +44.4%
Contains more Selenium +138.9%
Equal in Iron - 0.92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +375%
Contains more Zinc +431.1%
Contains more Copper +69.8%
Contains more Magnesium +50%
Contains more Phosphorus +35.4%
Contains more Potassium +24.6%
Contains less Sodium -12.9%
Contains more Manganese +44.4%
Contains more Selenium +138.9%
Equal in Iron - 0.92

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.
Pork
5
:
6
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +554.5%
Contains more Vitamin B2 +134.3%
Contains more Vitamin B5 +109%
Contains more Folate +150%
Contains more Vitamin A +828.6%
Contains more Vitamin D +53.8%
Contains more Vitamin B3 +338.2%
Contains more Vitamin B6 +123.7%
Contains more Vitamin B12 +235.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
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 C +∞%
Contains more Vitamin B1 +554.5%
Contains more Vitamin B2 +134.3%
Contains more Vitamin B5 +109%
Contains more Folate +150%
Contains more Vitamin A +828.6%
Contains more Vitamin D +53.8%
Contains more Vitamin B3 +338.2%
Contains more Vitamin B6 +123.7%
Contains more Vitamin B12 +235.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
1
:
3
Tuna
Contains more Fats +2259.3%
Contains more Water +19.2%
Contains more Other +43.8%
Equal in Protein - 29.15
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2259.3%
Contains more Water +19.2%
Contains more Other +43.8%
Equal in Protein - 29.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
:
1
Tuna
Contains more Monounsaturated Fat +4385.5%
Contains more Polyunsaturated fat +585.7%
Contains less Saturated Fat -96.1%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +4385.5%
Contains more Polyunsaturated fat +585.7%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Tuna Opinion
Protein 27.32g 29.15g Tuna
Fats 13.92g 0.59g Pork
Calories 242kcal 130kcal Pork
Calcium 19mg 4mg Pork
Iron 0.87mg 0.92mg Tuna
Magnesium 28mg 42mg Tuna
Phosphorus 246mg 333mg Tuna
Potassium 423mg 527mg Tuna
Sodium 62mg 54mg Tuna
Zinc 2.39mg 0.45mg Pork
Copper 0.073mg 0.043mg Pork
Manganese 0.009mg 0.013mg Tuna
Selenium 45.3µg 108.2µg Tuna
Vitamin A 7IU 65IU Tuna
Vitamin A RAE 2µg 22µg Tuna
Vitamin E 0.29mg 0.29mg
Vitamin D 53IU 82IU Tuna
Vitamin D 1.3µg 2µg Tuna
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.134mg Pork
Vitamin B2 0.321mg 0.137mg Pork
Vitamin B3 5.037mg 22.07mg Tuna
Vitamin B5 0.698mg 0.334mg Pork
Vitamin B6 0.464mg 1.038mg Tuna
Folate 5µg 2µg Pork
Vitamin B12 0.7µg 2.35µg Tuna
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.338mg 0.313mg Pork
Threonine 1.234mg 1.224mg Pork
Isoleucine 1.26mg 1.287mg Tuna
Leucine 2.177mg 2.27mg Tuna
Lysine 2.446mg 2.565mg Tuna
Methionine 0.712mg 0.827mg Tuna
Phenylalanine 1.086mg 1.091mg Tuna
Valine 1.473mg 1.438mg Pork
Histidine 1.067mg 0.822mg Pork
Cholesterol 80mg 47mg Tuna
Trans Fat 0.02g Pork
Saturated Fat 5.23g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 6.19g 0.138g Pork
Polyunsaturated fat 1.2g 0.175g Pork
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
92%
Tuna
Minerals Daily Need Coverage Score
55%
Pork
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.025g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.