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  6. Steak vs. Tuna salad

Steak vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between steak and tuna salad

  • Steak is higher in zinc, vitamin B12, vitamin B6, vitamin B2, and iron, yet tuna salad is higher in selenium and vitamin B3.
  • Steak covers your daily zinc needs 53% more than tuna salad.
  • Steak contains 6 times more vitamin B6 than tuna salad. While steak contains 0.5mg of vitamin B6, tuna salad contains only 0.081mg.
  • The amount of cholesterol in tuna salad 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 salad.

Infographic

Steak vs Tuna salad 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
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +140%
Contains more ZincZinc +1032.1%
Contains less SodiumSodium -85.6%
Contains more CalciumCalcium +41.7%
Contains more CopperCopper +70.6%
Contains more SeleniumSelenium +29.6%
~equal in Phosphorus ~178mg

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
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% 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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B6Vitamin B6 +517.3%
Contains more Vitamin B12Vitamin B12 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B3Vitamin B3 +30.1%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Tuna salad DV% diff.
Zinc 6.34mg 0.56mg 53%
Vitamin B12 2.2µg 1.2µg 42%
Vitamin B6 0.5mg 0.081mg 32%
Saturated fat 8.443g 1.544g 31%
Polyunsaturated fat 0.896g 4.122g 22%
Cholesterol 78mg 13mg 22%
Iron 2.4mg 1mg 18%
Protein 24.85g 16.04g 18%
Vitamin B2 0.301mg 0.07mg 18%
Selenium 31.8µg 41.2µg 17%
Monounsaturated fat 9.171g 2.887g 16%
Fats 19.02g 9.26g 15%
Sodium 58mg 402mg 15%
Vitamin B3 5.149mg 6.7mg 10%
Copper 0.085mg 0.145mg 7%
Vitamin B5 0.26mg 5%
Vitamin B1 0.074mg 0.031mg 4%
Calories 271kcal 187kcal 4%
Carbs 0g 9.41g 3%
Potassium 279mg 178mg 3%
Manganese 0.04mg 2%
Vitamin C 0mg 2.2mg 2%
Vitamin A 7µg 24µg 2%
Phosphorus 163mg 178mg 2%
Calcium 12mg 17mg 1%
Magnesium 23mg 19mg 1%
Vitamin D 6IU 1%
Vitamin K 1.6µg 1%
Folate 6µg 8µg 1%
Vitamin D 0.1µg 1%
Net carbs 0g 9.41g N/A
Tryptophan 0.278mg 0.18mg 0%
Threonine 1.171mg 0.701mg 0%
Isoleucine 1.157mg 0.739mg 0%
Leucine 2.142mg 1.293mg 0%
Lysine 2.38mg 1.457mg 0%
Methionine 0.672mg 0.47mg 0%
Phenylalanine 0.997mg 0.626mg 0%
Valine 1.242mg 0.824mg 0%
Histidine 0.931mg 0.467mg 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0.001g 0.055g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +54.9%
Contains more FatsFats +105.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +294.4%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +217.7%
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +360%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.