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Tuna vs. Egg — In-Depth Nutrition Comparison

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Significant differences between tuna and eggs

  • Tuna has more selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus; however, eggs are richer in copper, choline, vitamin B2, and vitamin B5.
  • Eggs cover your daily copper needs 217% more than tuna.
  • Eggs have 345 times less vitamin B3 than tuna. Tuna has 22.07mg of vitamin B3, while eggs have 0.064mg.
  • Tuna contains less cholesterol.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Egg, whole, cooked, hard-boiled.

Infographic

Tuna vs Egg 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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +318.3%
Contains more PhosphorusPhosphorus +93.6%
Contains less SodiumSodium -56.5%
Contains more SeleniumSelenium +251.3%
Contains more CalciumCalcium +1150%
Contains more IronIron +29.3%
Contains more CopperCopper +4551.2%
Contains more ZincZinc +133.3%
Contains more ManganeseManganese +100%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B3Vitamin B3 +34384.4%
Contains more Vitamin B6Vitamin B6 +757.9%
Contains more Vitamin B12Vitamin B12 +111.7%
Contains more Vitamin AVitamin A +577.3%
Contains more Vitamin EVitamin E +255.2%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B5Vitamin B5 +318.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~2.2µg

All nutrients comparison - raw data values

Nutrient Tuna Egg DV% diff.
Copper 0.043mg 2mg 217%
Selenium 108.2µg 30.8µg 141%
Vitamin B3 22.07mg 0.064mg 138%
Cholesterol 47mg 373mg 109%
Vitamin B6 1.038mg 0.121mg 71%
Vitamin B12 2.35µg 1.11µg 52%
Choline 77.6mg 293.8mg 39%
Protein 29.15g 12.58g 33%
Vitamin B2 0.137mg 0.513mg 29%
Phosphorus 333mg 172mg 23%
Vitamin B5 0.334mg 1.398mg 21%
Fats 0.59g 10.61g 15%
Vitamin A 22µg 149µg 14%
Saturated fat 0.205g 3.267g 14%
Potassium 527mg 126mg 12%
Folate 2µg 44µg 11%
Monounsaturated fat 0.138g 4.077g 10%
Magnesium 42mg 10mg 8%
Polyunsaturated fat 0.175g 1.414g 8%
Vitamin B1 0.134mg 0.066mg 6%
Calcium 4mg 50mg 5%
Zinc 0.45mg 1.05mg 5%
Vitamin E 0.29mg 1.03mg 5%
Iron 0.92mg 1.19mg 3%
Sodium 54mg 124mg 3%
Calories 130kcal 155kcal 1%
Vitamin D* 82 IU 87 IU 1%
Vitamin D 2µg 2.2µg 1%
Manganese 0.013mg 0.026mg 1%
Protein per 100 calories 22g 8.1g N/A
Calories per 10 g protein 45kcal 123kcal N/A
Weight per 100 calories 77g 65g N/A
Unsaturated / Saturated Fat ratio 1.5 1.7 N/A
Net carbs 0g 1.12g N/A
Carbs 0g 1.12g 0%
Sugar 0g 1.12g N/A
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.153mg 0%
Threonine 1.224mg 0.604mg 0%
Isoleucine 1.287mg 0.686mg 0%
Leucine 2.27mg 1.075mg 0%
Lysine 2.565mg 0.904mg 0%
Methionine 0.827mg 0.392mg 0%
Phenylalanine 1.091mg 0.668mg 0%
Valine 1.438mg 0.767mg 0%
Histidine 0.822mg 0.298mg 0%
Omega-3 - EPA 0.015g 0.005g N/A
Omega-3 - DHA 0.105g 0.038g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +131.7%
Contains more OtherOther +19.6%
Contains more FatsFats +1698.3%
Contains more CarbsCarbs +∞%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +2854.3%
Contains more Poly. FatPolyunsaturated fat +708%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.