Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tuna vs. Liver — In-Depth Nutrition Comparison

Compare

Important differences between Tuna and Liver

  • Tuna has more Vitamin B3, and Selenium, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, and Zinc.
  • Liver's daily need coverage for Vitamin B12 is 680% more.
  • Tuna contains 3 times more Vitamin B3 than Liver. Tuna contains 22.07mg of Vitamin B3, while Liver contains 8.435mg.
  • Tuna contains less Cholesterol.

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

Infographic

Tuna vs Liver 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
4
:
6
Liver
Contains more Magnesium +200%
Contains more Phosphorus +38.2%
Contains more Potassium +251.3%
Contains more Selenium +60.3%
Contains more Calcium +150%
Contains more Iron +1847.8%
Contains more Zinc +1393.3%
Contains more Copper +1374.4%
Contains more Manganese +2207.7%
Equal in Sodium - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +200%
Contains more Phosphorus +38.2%
Contains more Potassium +251.3%
Contains more Selenium +60.3%
Contains more Calcium +150%
Contains more Iron +1847.8%
Contains more Zinc +1393.3%
Contains more Copper +1374.4%
Contains more Manganese +2207.7%
Equal in Sodium - 49

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
5
:
7
Liver
Contains more Vitamin B3 +161.6%
Contains more Vitamin B6 +82.1%
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%
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%
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%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B6 +82.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Liver
Contains more Protein +12%
Contains more Fats +645.8%
Contains more Carbs +∞%
Contains more Other +17.2%
Equal in Water - 64.32
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Protein +12%
Contains more Fats +645.8%
Contains more Carbs +∞%
Contains more Other +17.2%
Equal in Water - 64.32

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
397%
Liver
Minerals Daily Need Coverage Score
88%
Tuna
161%
Liver

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.