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Tuna vs Egg - In-Depth Nutrition Comparison

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What are the differences between Tuna and Egg?

  • Tuna is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Vitamin B1, however Egg is richer in Copper, and Vitamin B2.
  • Tuna's daily need coverage for Vitamin B12 is 407% more.
  • Egg contains 165 times less Vitamin B3 than Tuna. Tuna contains 10.54mg of Vitamin B3, while Egg contains 0.064mg.
  • Tuna has less Cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Tuna vs Egg infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
5
:
3
Egg
Contains more Iron +10.1%
Contains more Magnesium +540%
Contains more Phosphorus +89.5%
Contains more Potassium +156.3%
Contains less Sodium -59.7%
Contains more Calcium +400%
Contains more Zinc +36.4%
Contains more Copper +1718.2%
Equal in Iron - 1.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Iron +10.1%
Contains more Magnesium +540%
Contains more Phosphorus +89.5%
Contains more Potassium +156.3%
Contains less Sodium -59.7%
Contains more Calcium +400%
Contains more Zinc +36.4%
Contains more Copper +1718.2%
Equal in Iron - 1.19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
5
:
6
Egg
Contains more Vitamin A +384.6%
Contains more Vitamin B1 +321.2%
Contains more Vitamin B3 +16368.8%
Contains more Vitamin B6 +333.9%
Contains more Vitamin B12 +880.2%
Contains more Vitamin B2 +67.6%
Contains more Folate +2100%
Equal in Vitamin B5 - 1.398
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +384.6%
Contains more Vitamin B1 +321.2%
Contains more Vitamin B3 +16368.8%
Contains more Vitamin B6 +333.9%
Contains more Vitamin B12 +880.2%
Contains more Vitamin B2 +67.6%
Contains more Folate +2100%
Equal in Vitamin B5 - 1.398

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Egg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Egg Opinion
Net carbs 0g 1.12g Egg
Protein 29.91g 12.58g Tuna
Fats 6.28g 10.61g Egg
Carbs 0g 1.12g Egg
Calories 184kcal 155kcal Tuna
Starch g g
Fructose g g
Sugar g 1.12g Tuna
Fiber 0g 0g
Calcium 10mg 50mg Egg
Iron 1.31mg 1.19mg Tuna
Magnesium 64mg 10mg Tuna
Phosphorus 326mg 172mg Tuna
Potassium 323mg 126mg Tuna
Sodium 50mg 124mg Tuna
Zinc 0.77mg 1.05mg Egg
Copper 0.11mg 2mg Egg
Vitamin A 2520IU 520IU Tuna
Vitamin E mg 1.03mg Egg
Vitamin D IU 87IU Egg
Vitamin D µg 2.2µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.278mg 0.066mg Tuna
Vitamin B2 0.306mg 0.513mg Egg
Vitamin B3 10.54mg 0.064mg Tuna
Vitamin B5 1.37mg 1.398mg Egg
Vitamin B6 0.525mg 0.121mg Tuna
Folate 2µg 44µg Egg
Vitamin B12 10.88µg 1.11µg Tuna
Vitamin K µg 0.3µg Egg
Tryptophan 0.335mg 0.153mg Tuna
Threonine 1.311mg 0.604mg Tuna
Isoleucine 1.378mg 0.686mg Tuna
Leucine 2.431mg 1.075mg Tuna
Lysine 2.747mg 0.904mg Tuna
Methionine 0.885mg 0.392mg Tuna
Phenylalanine 1.168mg 0.668mg Tuna
Valine 1.541mg 0.767mg Tuna
Histidine 0.88mg 0.298mg Tuna
Cholesterol 49mg 373mg Tuna
Trans Fat g g
Saturated Fat 1.612g 3.267g Tuna
Monounsaturated Fat 2.053g 4.077g Egg
Polyunsaturated fat 1.844g 1.414g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
171
Tuna
45
Egg
Mineral Summary Score
41
Tuna
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
179%
Tuna
75%
Egg
Carbohydrates
0%
Tuna
1%
Egg
Fats
29%
Tuna
49%
Egg

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 324mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.655g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.