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Tuna salad vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and steak

  • Tuna salad is higher in selenium and vitamin B3, yet steak is higher in zinc, vitamin B12, vitamin B6, vitamin B2, and iron.
  • Steak covers your daily zinc needs 53% more than tuna salad.
  • Tuna salad contains 7 times more sodium than steak. While tuna salad contains 402mg of sodium, steak contains only 58mg.

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

Infographic

Tuna salad vs Steak 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%
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%
Contains more CalciumCalcium +41.7%
Contains more CopperCopper +70.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +29.6%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +140%
Contains more ZincZinc +1032.1%
Contains less SodiumSodium -85.6%
~equal in Phosphorus ~163mg

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B3Vitamin B3 +30.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +33.3%
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%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

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
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
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +294.4%
Contains more ProteinProtein +54.9%
Contains more FatsFats +105.4%

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
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
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +360%
Contains more Mono. FatMonounsaturated fat +217.7%

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