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Tuna Bluefin vs. Egg white — In-Depth Nutrition Comparison

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Important differences between tuna Bluefin and egg whites

  • Egg whites have less vitamin B12, vitamin B3, vitamin A, selenium, phosphorus, vitamin B6, vitamin B5, vitamin B1, and iron.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 450% more.
  • Egg whites are lower in cholesterol.

The food varieties used in the comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Egg, white, raw, fresh.

Infographic

Tuna Bluefin vs Egg white 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +481.8%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +1537.5%
Contains more CopperCopper +378.3%
Contains more ZincZinc +2466.7%
Contains more PhosphorusPhosphorus +2073.3%
Contains less SodiumSodium -69.9%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +134%

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.
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%
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +6850%
Contains more Vitamin B3Vitamin B3 +9938.1%
Contains more Vitamin B5Vitamin B5 +621.1%
Contains more Vitamin B6Vitamin B6 +10400%
Contains more Vitamin B12Vitamin B12 +11988.9%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +174.4%
Contains more FatsFats +3594.1%
Contains more OtherOther +649.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Bluefin Egg white
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Egg white DV% diff.
Vitamin B12 10.88µg 0.09µg 450%
Vitamin A 757µg 0µg 84%
Vitamin B3 10.54mg 0.105mg 65%
Selenium 46.8µg 20µg 49%
Phosphorus 326mg 15mg 44%
Vitamin B6 0.525mg 0.005mg 40%
Protein 29.91g 10.9g 38%
Vitamin B5 1.37mg 0.19mg 24%
Vitamin B1 0.278mg 0.004mg 23%
Cholesterol 49mg 0mg 16%
Iron 1.31mg 0.08mg 15%
Magnesium 64mg 11mg 13%
Polyunsaturated fat 1.844g 0g 12%
Copper 0.11mg 0.023mg 10%
Vitamin B2 0.306mg 0.439mg 10%
Fats 6.28g 0.17g 9%
Saturated fat 1.612g 0g 7%
Calories 184kcal 52kcal 7%
Zinc 0.77mg 0.03mg 7%
Sodium 50mg 166mg 5%
Potassium 323mg 163mg 5%
Monounsaturated fat 2.053g 0g 5%
Folate 2µg 4µg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Calcium 10mg 7mg 0%
Sugar 0.71g N/A
Manganese 0.02mg 0.011mg 0%
Choline 1.1mg 0%
Tryptophan 0.335mg 0.125mg 0%
Threonine 1.311mg 0.449mg 0%
Isoleucine 1.378mg 0.661mg 0%
Leucine 2.431mg 1.016mg 0%
Lysine 2.747mg 0.806mg 0%
Methionine 0.885mg 0.399mg 0%
Phenylalanine 1.168mg 0.686mg 0%
Valine 1.541mg 0.809mg 0%
Histidine 0.88mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Which food is preferable for your diet?

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

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
166%
Tuna Bluefin
10%
Egg white
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 116mg)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.612g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.