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  6. Egg vs. Tuna

Egg vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between Egg and Tuna

  • Egg has more Copper, Choline, Vitamin B2, and Vitamin B5, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, and Phosphorus.
  • Egg covers your daily Copper needs 217% more than Tuna.
  • Tuna has 8 times less Cholesterol than Egg. Egg has 373mg of Cholesterol, while Tuna has 47mg.

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

Infographic

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

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.
Egg
Egg
7
:
4
Tuna
Tuna
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%
Contains more Vitamin B1 +103%
Contains more Vitamin B3 +34384.4%
Contains more Vitamin B6 +757.9%
Contains more Vitamin B12 +111.7%
Equal in Vitamin D - 2
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%
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%
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%
Contains more Vitamin B1 +103%
Contains more Vitamin B3 +34384.4%
Contains more Vitamin B6 +757.9%
Contains more Vitamin B12 +111.7%
Equal in Vitamin D - 2

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.