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  6. Tuna salad vs. Beefsteak raw

Tuna salad vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between tuna salad and beefsteak raw

  • Tuna salad has more selenium, vitamin B3, and copper; however, beefsteak raw has more vitamin B12, zinc, vitamin B6, iron, and vitamin B2.
  • Beefsteak raw's daily need coverage for vitamin B12 is 62% more.
  • Tuna salad has 7 times more sodium than beefsteak raw. Tuna salad has 402mg of sodium, while beefsteak raw has 55mg.

The food varieties used in the comparison are Fish, tuna salad and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Tuna salad vs Beefsteak raw 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +240%
Contains more CopperCopper +83.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +47.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +100%
Contains more ZincZinc +846.4%
Contains more PhosphorusPhosphorus +23.6%
Contains less SodiumSodium -86.3%

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.
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%
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +570.4%
Contains more Vitamin B12Vitamin B12 +124.2%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +72.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +545.5%
Contains more ProteinProtein +33.3%
Contains more WaterWater +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +22.6%
Contains more Poly. FatPolyunsaturated fat +2081%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Beefsteak raw DV% diff.
Vitamin B12 1.2µg 2.69µg 62%
Zinc 0.56mg 5.3mg 43%
Vitamin B6 0.081mg 0.543mg 36%
Polyunsaturated fat 4.122g 0.189g 26%
Selenium 41.2µg 27.9µg 24%
Cholesterol 13mg 67mg 18%
Sodium 402mg 55mg 15%
Iron 1mg 2mg 13%
Protein 16.04g 21.38g 11%
Vitamin B3 6.7mg 5.048mg 10%
Vitamin B2 0.07mg 0.182mg 9%
Copper 0.145mg 0.079mg 7%
Fats 9.26g 5.36g 6%
Potassium 178mg 375mg 6%
Phosphorus 178mg 220mg 6%
Vitamin B5 0.26mg 5%
Vitamin B1 0.031mg 0.075mg 4%
Calories 187kcal 134kcal 3%
Carbs 9.41g 0g 3%
Manganese 0.04mg 2%
Vitamin A 24µg 2µg 2%
Saturated fat 1.544g 1.875g 2%
Vitamin C 2.2mg 0mg 2%
Vitamin D 0.1µg 1%
Calcium 17mg 5mg 1%
Magnesium 19mg 25mg 1%
Vitamin K 1.5µg 1%
Folate 8µg 3µg 1%
Monounsaturated fat 2.887g 2.354g 1%
Net carbs 9.41g 0g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.18mg 0.262mg 0%
Threonine 0.701mg 1.099mg 0%
Isoleucine 0.739mg 1.09mg 0%
Leucine 1.293mg 2.011mg 0%
Lysine 1.457mg 2.247mg 0%
Methionine 0.47mg 0.621mg 0%
Phenylalanine 0.626mg 0.931mg 0%
Valine 0.824mg 1.152mg 0%
Histidine 0.467mg 0.868mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
27%
Tuna salad
48%
Beefsteak raw
Minerals Daily Need Coverage Score
49%
Tuna salad
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 0.331g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2.4)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 347mg)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.