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  6. Steak vs. Tuna Bluefin

Steak vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on the differences between steak and tuna Bluefin

  • Steak is higher in zinc and iron, yet tuna Bluefin is higher in vitamin B12, vitamin A, vitamin B3, selenium, phosphorus, vitamin B1, and magnesium.
  • Tuna Bluefin covers your daily vitamin B12 needs 362% more than steak.
  • Steak contains 8 times more zinc than tuna Bluefin. While steak contains 6.34mg of zinc, tuna Bluefin contains only 0.77mg.
  • The amount of saturated fat in tuna Bluefin is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Steak vs Tuna Bluefin 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.
Steak
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +20%
Contains more IronIron +83.2%
Contains more ZincZinc +723.4%
Contains more MagnesiumMagnesium +178.3%
Contains more PotassiumPotassium +15.8%
Contains more CopperCopper +29.4%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +47.2%

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.
Steak
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +10714.3%
Contains more Vitamin B1Vitamin B1 +275.7%
Contains more Vitamin B3Vitamin B3 +104.7%
Contains more Vitamin B12Vitamin B12 +394.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.306mg
~equal in Vitamin B6 ~0.525mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Tuna Bluefin DV% diff.
Vitamin B12 2.2µg 10.88µg 362%
Vitamin A 7µg 757µg 83%
Zinc 6.34mg 0.77mg 51%
Vitamin B3 5.149mg 10.54mg 34%
Saturated fat 8.443g 1.612g 31%
Vitamin B5 1.37mg 27%
Selenium 31.8µg 46.8µg 27%
Phosphorus 163mg 326mg 23%
Fats 19.02g 6.28g 20%
Monounsaturated fat 9.171g 2.053g 18%
Vitamin B1 0.074mg 0.278mg 17%
Iron 2.4mg 1.31mg 14%
Cholesterol 78mg 49mg 10%
Magnesium 23mg 64mg 10%
Protein 24.85g 29.91g 10%
Polyunsaturated fat 0.896g 1.844g 6%
Calories 271kcal 184kcal 4%
Copper 0.085mg 0.11mg 3%
Vitamin B6 0.5mg 0.525mg 2%
Manganese 0.02mg 1%
Vitamin D 0.1µg 1%
Vitamin K 1.6µg 1%
Folate 6µg 2µg 1%
Potassium 279mg 323mg 1%
Vitamin D 6IU 1%
Calcium 12mg 10mg 0%
Sodium 58mg 50mg 0%
Vitamin B2 0.301mg 0.306mg 0%
Tryptophan 0.278mg 0.335mg 0%
Threonine 1.171mg 1.311mg 0%
Isoleucine 1.157mg 1.378mg 0%
Leucine 2.142mg 2.431mg 0%
Lysine 2.38mg 2.747mg 0%
Methionine 0.672mg 0.885mg 0%
Phenylalanine 0.997mg 1.168mg 0%
Valine 1.242mg 1.541mg 0%
Histidine 0.931mg 0.88mg 0%
Omega-3 - EPA 0.001g 0.363g N/A
Omega-3 - DHA 0.001g 1.141g N/A
Omega-3 - DPA 0.013g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +202.9%
Contains more ProteinProtein +20.4%
Contains more OtherOther +774.1%
~equal in Carbs ~0g
~equal in Water ~59.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +346.7%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +105.8%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.