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  6. Tuna vs. Pork

Tuna vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between Tuna and Pork

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, while Pork has more Vitamin B1, Zinc, and Vitamin B2.
  • Tuna covers your daily need of Selenium 114% more than Pork.
  • Tuna contains 4 times more Vitamin B3 than Pork. While Tuna contains 22.07mg of Vitamin B3, Pork contains only 5.037mg.
  • The amount of Cholesterol in Tuna is lower.

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

Infographic

Tuna vs Pork 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
7
:
3
Pork
Pork
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%
Contains more Calcium +375%
Contains more Zinc +431.1%
Contains more Copper +69.8%
Equal in Iron - 0.87
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
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%
Contains more Calcium +375%
Contains more Zinc +431.1%
Contains more Copper +69.8%
Equal in Iron - 0.87

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
Pork
Pork
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 +∞%
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%
Equal in Vitamin E - 0.29
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%
Pork
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%
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 +∞%
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%
Equal in Vitamin E - 0.29

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.