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Tuna vs. Beef — In-Depth Nutrition Comparison

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How are tuna and beef different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, and vitamin D, while beef is higher in vitamin B12, zinc, iron, and vitamin B2.
  • Tuna covers your daily need for selenium, 151% more than beef.
  • Tuna contains 27 times more vitamin D than beef. Tuna contains 82IU of vitamin D, while beef contains 3IU.
  • Tuna is lower in cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types were used in this article.

Infographic

Tuna vs Beef 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" 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%
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +49.7%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +326%
Contains more CalciumCalcium +225%
Contains more IronIron +230.4%
Contains more CopperCopper +125.6%
Contains more ZincZinc +722.2%
~equal in Sodium ~54mg

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%
Beef
Beef
5
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +1900%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +283.2%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B12Vitamin B12 +79.1%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Choline ~75.6mg

All nutrients comparison - raw data values

Nutrient Tuna Beef DV% diff.
Selenium 108.2µg 25.4µg 151%
Vitamin B3 22.07mg 5.76mg 102%
Vitamin B12 2.35µg 4.21µg 78%
Zinc 0.45mg 3.7mg 30%
Vitamin B6 1.038mg 0.669mg 28%
Iron 0.92mg 3.04mg 27%
Vitamin B2 0.137mg 0.4mg 20%
Cholesterol 47mg 85mg 13%
Phosphorus 333mg 259mg 11%
Saturated fat 0.205g 2.595g 11%
Vitamin D 82IU 3IU 10%
Vitamin D 2µg 0.1µg 10%
Fats 0.59g 6.54g 9%
Magnesium 42mg 14mg 7%
Copper 0.043mg 0.097mg 6%
Monounsaturated fat 0.138g 2.734g 6%
Potassium 527mg 352mg 5%
Vitamin B1 0.134mg 0.074mg 5%
Vitamin B5 0.334mg 0.481mg 3%
Protein 29.15g 27.55g 3%
Polyunsaturated fat 0.175g 0.532g 2%
Calories 130kcal 169kcal 2%
Vitamin A 22µg 2µg 2%
Vitamin K 0.1µg 1.6µg 1%
Folate 2µg 7µg 1%
Calcium 4mg 13mg 1%
Sodium 54mg 54mg 0%
Vitamin E 0.29mg 0.25mg 0%
Manganese 0.013mg 0.009mg 0%
Trans fat 0.02g 0.375g N/A
Choline 77.6mg 75.6mg 0%
Tryptophan 0.313mg 0.359mg 0%
Threonine 1.224mg 1.534mg 0%
Isoleucine 1.287mg 1.52mg 0%
Leucine 2.27mg 2.833mg 0%
Lysine 2.565mg 3.178mg 0%
Methionine 0.827mg 0.871mg 0%
Phenylalanine 1.091mg 1.299mg 0%
Valine 1.438mg 1.603mg 0%
Histidine 0.822mg 1.244mg 0%
Omega-3 - EPA 0.015g 0.002g N/A
Omega-3 - DHA 0.105g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.005g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
Omega-6 - Linoleic acid 0.349g 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
Beef
Beef
1
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more OtherOther +540%
Contains more FatsFats +1008.5%
~equal in Protein ~27.55g
~equal in Carbs ~0g
~equal in Water ~65.71g

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
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +1881.2%
Contains more Poly. FatPolyunsaturated fat +204%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.