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  6. Tuna vs. Beef

Tuna vs. Beef — In-Depth Nutrition Comparison

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How are Tuna and Beef different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B6, and Vitamin D, while Beef is higher in Vitamin B12, Zinc, Iron, and Vitamin B2.
  • Tuna covers your daily need of Selenium 151% more than Beef.
  • Tuna contains 27 times more Vitamin D than Beef. Tuna contains 82IU of Vitamin D, while Beef contains 3IU.
  • Tuna is lower in Cholesterol.

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

Infographic

Tuna vs Beef 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.
Tuna
Tuna
5
:
4
Beef
Beef
Contains more Magnesium +200%
Contains more Phosphorus +28.6%
Contains more Potassium +49.7%
Contains more Manganese +44.4%
Contains more Selenium +326%
Contains more Calcium +225%
Contains more Iron +230.4%
Contains more Zinc +722.2%
Contains more Copper +125.6%
Equal in Sodium - 54
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +200%
Contains more Phosphorus +28.6%
Contains more Potassium +49.7%
Contains more Manganese +44.4%
Contains more Selenium +326%
Contains more Calcium +225%
Contains more Iron +230.4%
Contains more Zinc +722.2%
Contains more Copper +125.6%
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.
Tuna
Tuna
6
:
5
Beef
Beef
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Beef
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 Tuna Beef Opinion
Protein 29.15g 27.55g Tuna
Fats 0.59g 6.54g Beef
Calories 130kcal 169kcal Beef
Calcium 4mg 13mg Beef
Iron 0.92mg 3.04mg Beef
Magnesium 42mg 14mg Tuna
Phosphorus 333mg 259mg Tuna
Potassium 527mg 352mg Tuna
Sodium 54mg 54mg
Zinc 0.45mg 3.7mg Beef
Copper 0.043mg 0.097mg Beef
Manganese 0.013mg 0.009mg Tuna
Selenium 108.2µg 25.4µg Tuna
Vitamin A 65IU 6IU Tuna
Vitamin A RAE 22µg 2µg Tuna
Vitamin E 0.29mg 0.25mg Tuna
Vitamin D 82IU 3IU Tuna
Vitamin D 2µg 0.1µg Tuna
Vitamin B1 0.134mg 0.074mg Tuna
Vitamin B2 0.137mg 0.4mg Beef
Vitamin B3 22.07mg 5.76mg Tuna
Vitamin B5 0.334mg 0.481mg Beef
Vitamin B6 1.038mg 0.669mg Tuna
Folate 2µg 7µg Beef
Vitamin B12 2.35µg 4.21µg Beef
Vitamin K 0.1µg 1.6µg Beef
Tryptophan 0.313mg 0.359mg Beef
Threonine 1.224mg 1.534mg Beef
Isoleucine 1.287mg 1.52mg Beef
Leucine 2.27mg 2.833mg Beef
Lysine 2.565mg 3.178mg Beef
Methionine 0.827mg 0.871mg Beef
Phenylalanine 1.091mg 1.299mg Beef
Valine 1.438mg 1.603mg Beef
Histidine 0.822mg 1.244mg Beef
Cholesterol 47mg 85mg Tuna
Trans Fat 0.02g 0.375g Tuna
Saturated Fat 0.205g 2.595g Tuna
Omega-3 - DHA 0.105g 0.002g Tuna
Omega-3 - EPA 0.015g 0.002g Tuna
Omega-3 - DPA 0.005g 0.011g Beef
Monounsaturated Fat 0.138g 2.734g Beef
Polyunsaturated fat 0.175g 0.532g 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
Tuna Beef
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
92%
Tuna
79%
Beef
Minerals Daily Need Coverage Score
88%
Tuna
55%
Beef

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