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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, 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 Potassium +156.3%
Contains more Magnesium +540%
Contains more Phosphorus +89.5%
Contains less Sodium -59.7%
Contains more Calcium +400%
Contains more Copper +1718.2%
Contains more Zinc +36.4%
Equal in Iron - 1.19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Iron +10.1%
Contains more Potassium +156.3%
Contains more Magnesium +540%
Contains more Phosphorus +89.5%
Contains less Sodium -59.7%
Contains more Calcium +400%
Contains more Copper +1718.2%
Contains more Zinc +36.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
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 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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 324mg)
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 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.

All nutrients comparison - raw data values

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

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.