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Beef vs. Tuna — In-Depth Nutrition Comparison

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How are beef and tuna different?

  • Beef is richer in vitamin B12, zinc, iron, and vitamin B2, while tuna is higher in selenium, vitamin B3, vitamin B6, and vitamin D.
  • Tuna covers your daily need for selenium, 151% more than beef.
  • Beef contains 13 times more saturated fat than tuna. Beef contains 2.595g of saturated fat, while tuna contains 0.205g.

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

Infographic

Beef vs Tuna 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.
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +225%
Contains more IronIron +230.4%
Contains more CopperCopper +125.6%
Contains more ZincZinc +722.2%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +49.7%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +326%
~equal in Sodium ~54mg

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.
Beef
Beef
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Tuna
Tuna
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B12Vitamin B12 +79.1%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +1900%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +283.2%
Contains more Vitamin B6Vitamin B6 +55.2%
~equal in Vitamin C ~0mg
~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient Beef Tuna DV% diff.
Selenium 25.4µg 108.2µg 151%
Vitamin B3 5.76mg 22.07mg 102%
Vitamin B12 4.21µg 2.35µg 78%
Zinc 3.7mg 0.45mg 30%
Vitamin B6 0.669mg 1.038mg 28%
Iron 3.04mg 0.92mg 27%
Vitamin B2 0.4mg 0.137mg 20%
Cholesterol 85mg 47mg 13%
Phosphorus 259mg 333mg 11%
Saturated fat 2.595g 0.205g 11%
Vitamin D 3IU 82IU 10%
Vitamin D 0.1µg 2µg 10%
Fats 6.54g 0.59g 9%
Magnesium 14mg 42mg 7%
Copper 0.097mg 0.043mg 6%
Monounsaturated fat 2.734g 0.138g 6%
Potassium 352mg 527mg 5%
Vitamin B1 0.074mg 0.134mg 5%
Vitamin B5 0.481mg 0.334mg 3%
Protein 27.55g 29.15g 3%
Polyunsaturated fat 0.532g 0.175g 2%
Calories 169kcal 130kcal 2%
Vitamin A 2µg 22µg 2%
Vitamin K 1.6µg 0.1µg 1%
Folate 7µg 2µg 1%
Calcium 13mg 4mg 1%
Sodium 54mg 54mg 0%
Vitamin E 0.25mg 0.29mg 0%
Manganese 0.009mg 0.013mg 0%
Trans fat 0.375g 0.02g N/A
Choline 75.6mg 77.6mg 0%
Tryptophan 0.359mg 0.313mg 0%
Threonine 1.534mg 1.224mg 0%
Isoleucine 1.52mg 1.287mg 0%
Leucine 2.833mg 2.27mg 0%
Lysine 3.178mg 2.565mg 0%
Methionine 0.871mg 0.827mg 0%
Phenylalanine 1.299mg 1.091mg 0%
Valine 1.603mg 1.438mg 0%
Histidine 1.244mg 0.822mg 0%
Omega-3 - EPA 0.002g 0.015g N/A
Omega-3 - DHA 0.002g 0.105g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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