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  6. Tuna vs. Egg

Tuna vs. Egg — In-Depth Nutrition Comparison

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Significant differences between Tuna and Egg

  • Tuna has more Selenium, Vitamin B3, Vitamin B6, Vitamin B12, and Phosphorus, however, Egg is richer in Copper, Choline, Vitamin B2, and Vitamin B5.
  • Egg covers your daily Copper needs 217% more than Tuna.
  • Egg has 345 times less Vitamin B3 than Tuna. Tuna has 22.07mg of Vitamin B3, while Egg has 0.064mg.
  • Tuna contains less Cholesterol.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Egg, whole, cooked, hard-boiled.

Infographic

Tuna vs Egg 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
:
5
Egg
Egg
Contains more Magnesium +320%
Contains more Phosphorus +93.6%
Contains more Potassium +318.3%
Contains less Sodium -56.5%
Contains more Selenium +251.3%
Contains more Calcium +1150%
Contains more Iron +29.3%
Contains more Zinc +133.3%
Contains more Copper +4551.2%
Contains more Manganese +100%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +320%
Contains more Phosphorus +93.6%
Contains more Potassium +318.3%
Contains less Sodium -56.5%
Contains more Selenium +251.3%
Contains more Calcium +1150%
Contains more Iron +29.3%
Contains more Zinc +133.3%
Contains more Copper +4551.2%
Contains more Manganese +100%

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
4
:
7
Egg
Egg
Contains more Vitamin B1 +103%
Contains more Vitamin B3 +34384.4%
Contains more Vitamin B6 +757.9%
Contains more Vitamin B12 +111.7%
Contains more Vitamin A +700%
Contains more Vitamin E +255.2%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B5 +318.6%
Contains more Folate +2100%
Contains more Vitamin K +200%
Equal in Vitamin D - 2.2
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +103%
Contains more Vitamin B3 +34384.4%
Contains more Vitamin B6 +757.9%
Contains more Vitamin B12 +111.7%
Contains more Vitamin A +700%
Contains more Vitamin E +255.2%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B5 +318.6%
Contains more Folate +2100%
Contains more Vitamin K +200%
Equal in Vitamin D - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Egg
Egg
Contains more Protein +131.7%
Contains more Other +19.6%
Contains more Fats +1698.3%
Contains more Carbs +∞%
Equal in Water - 74.62
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +131.7%
Contains more Other +19.6%
Contains more Fats +1698.3%
Contains more Carbs +∞%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Egg
Egg
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +2854.3%
Contains more Polyunsaturated fat +708%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +2854.3%
Contains more Polyunsaturated fat +708%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Egg Opinion
Net carbs 0g 1.12g Egg
Protein 29.15g 12.58g Tuna
Fats 0.59g 10.61g Egg
Carbs 0g 1.12g Egg
Calories 130kcal 155kcal Egg
Sugar 0g 1.12g Tuna
Calcium 4mg 50mg Egg
Iron 0.92mg 1.19mg Egg
Magnesium 42mg 10mg Tuna
Phosphorus 333mg 172mg Tuna
Potassium 527mg 126mg Tuna
Sodium 54mg 124mg Tuna
Zinc 0.45mg 1.05mg Egg
Copper 0.043mg 2mg Egg
Manganese 0.013mg 0.026mg Egg
Selenium 108.2µg 30.8µg Tuna
Vitamin A 65IU 520IU Egg
Vitamin A RAE 22µg 149µg Egg
Vitamin E 0.29mg 1.03mg Egg
Vitamin D 82IU 87IU Egg
Vitamin D 2µg 2.2µg Egg
Vitamin B1 0.134mg 0.066mg Tuna
Vitamin B2 0.137mg 0.513mg Egg
Vitamin B3 22.07mg 0.064mg Tuna
Vitamin B5 0.334mg 1.398mg Egg
Vitamin B6 1.038mg 0.121mg Tuna
Folate 2µg 44µg Egg
Vitamin B12 2.35µg 1.11µg Tuna
Vitamin K 0.1µg 0.3µg Egg
Tryptophan 0.313mg 0.153mg Tuna
Threonine 1.224mg 0.604mg Tuna
Isoleucine 1.287mg 0.686mg Tuna
Leucine 2.27mg 1.075mg Tuna
Lysine 2.565mg 0.904mg Tuna
Methionine 0.827mg 0.392mg Tuna
Phenylalanine 1.091mg 0.668mg Tuna
Valine 1.438mg 0.767mg Tuna
Histidine 0.822mg 0.298mg Tuna
Cholesterol 47mg 373mg Tuna
Trans Fat 0.02g Egg
Saturated Fat 0.205g 3.267g Tuna
Omega-3 - DHA 0.105g 0.038g Tuna
Omega-3 - EPA 0.015g 0.005g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 4.077g Egg
Polyunsaturated fat 0.175g 1.414g Egg
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Egg
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
92%
Tuna
45%
Egg
Minerals Daily Need Coverage Score
88%
Tuna
103%
Egg

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 326mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.062g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.