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  6. Tuna vs. Beef broiled

Tuna vs. Beef broiled — In-Depth Nutrition Comparison

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How are tuna and beef broiled different?

  • Tuna is higher in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin D; however, beef broiled is richer in zinc, iron, and vitamin B12.
  • Daily need coverage for selenium for tuna is 158% higher.
  • Tuna contains 41 times more vitamin D than beef broiled. While tuna contains 82IU of vitamin D, beef broiled contains only 2IU.
  • Tuna has less cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled are the varieties used in this article.

Infographic

Tuna vs Beef broiled 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.
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +65.7%
Contains more PhosphorusPhosphorus +68.2%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +403.3%
Contains more CalciumCalcium +350%
Contains more IronIron +182.6%
Contains more CopperCopper +97.7%
Contains more ZincZinc +1302.2%
~equal in Manganese ~0.012mg

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.
Tuna
Tuna
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B3Vitamin B3 +310.4%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B2Vitamin B2 +28.5%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B12Vitamin B12 +12.3%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Choline ~82.4mg

All nutrients comparison - raw data values

Nutrient Tuna Beef broiled DV% diff.
Selenium 108.2µg 21.5µg 158%
Vitamin B3 22.07mg 5.378mg 104%
Zinc 0.45mg 6.31mg 53%
Vitamin B6 1.038mg 0.382mg 50%
Saturated fat 0.205g 5.895g 26%
Fats 0.59g 15.41g 23%
Iron 0.92mg 2.6mg 21%
Phosphorus 333mg 198mg 19%
Monounsaturated fat 0.138g 6.668g 16%
Cholesterol 47mg 88mg 14%
Vitamin B12 2.35µg 2.64µg 12%
Vitamin D 82IU 2IU 10%
Vitamin D 2µg 0µg 10%
Vitamin B1 0.134mg 0.046mg 7%
Protein 29.15g 25.93g 6%
Vitamin B5 0.334mg 0.658mg 6%
Calories 130kcal 250kcal 6%
Potassium 527mg 318mg 6%
Copper 0.043mg 0.085mg 5%
Magnesium 42mg 21mg 5%
Vitamin B2 0.137mg 0.176mg 3%
Vitamin A 22µg 3µg 2%
Folate 2µg 9µg 2%
Polyunsaturated fat 0.175g 0.484g 2%
Vitamin E 0.29mg 0.12mg 1%
Sodium 54mg 72mg 1%
Vitamin K 0.1µg 1.2µg 1%
Choline 77.6mg 82.4mg 1%
Calcium 4mg 18mg 1%
Manganese 0.013mg 0.012mg 0%
Trans fat 0.02g 0.572g N/A
Tryptophan 0.313mg 0.094mg 0%
Threonine 1.224mg 0.72mg 0%
Isoleucine 1.287mg 0.822mg 0%
Leucine 2.27mg 1.45mg 0%
Lysine 2.565mg 1.54mg 0%
Methionine 0.827mg 0.478mg 0%
Phenylalanine 1.091mg 0.725mg 0%
Valine 1.438mg 0.914mg 0%
Histidine 0.822mg 0.604mg 0%
Omega-3 - EPA 0.015g 0.003g N/A
Omega-3 - DHA 0.105g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.005g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more ProteinProtein +12.4%
Contains more WaterWater +19%
Contains more OtherOther +88.2%
Contains more FatsFats +2511.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +4731.9%
Contains more Poly. FatPolyunsaturated fat +176.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.