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Tuna vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between tuna and lamb

  • Tuna has more selenium, vitamin B3, vitamin B6, phosphorus, and vitamin D*, while lamb has more zinc, iron, and vitamin B2.
  • Tuna covers your daily need for selenium, 149% more than lamb.
  • Tuna contains 41 times more vitamin D* than lamb. While tuna contains 82 IU of vitamin D*, lamb contains only 2 IU.
  • The amount of cholesterol in tuna is lower.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Tuna vs Lamb 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%
Lamb
Lamb
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +82.6%
Contains more PotassiumPotassium +70%
Contains more PhosphorusPhosphorus +77.1%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +309.8%
Contains more CalciumCalcium +325%
Contains more IronIron +104.3%
Contains more CopperCopper +176.7%
Contains more ZincZinc +891.1%
Contains more ManganeseManganese +69.2%

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 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%
Lamb
Lamb
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% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin DVitamin D +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +107.1%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B6Vitamin B6 +698.5%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B5Vitamin B5 +97.6%
Contains more Vitamin KVitamin K +4500%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.55µg

All nutrients comparison - raw data values

Nutrient Tuna Lamb DV% diff.
Selenium 108.2µg 26.4µg 149%
Vitamin B3 22.07mg 6.66mg 96%
Vitamin B6 1.038mg 0.13mg 70%
Saturated fat 0.205g 8.83g 39%
Zinc 0.45mg 4.46mg 36%
Fats 0.59g 20.94g 31%
Monounsaturated fat 0.138g 8.82g 22%
Phosphorus 333mg 188mg 21%
Cholesterol 47mg 97mg 17%
Iron 0.92mg 1.88mg 12%
Vitamin D* 82 IU 2 IU 10%
Vitamin D 2µg 0.1µg 10%
Protein 29.15g 24.52g 9%
Vitamin B2 0.137mg 0.25mg 9%
Polyunsaturated fat 0.175g 1.51g 9%
Calories 130kcal 294kcal 8%
Copper 0.043mg 0.119mg 8%
Vitamin B12 2.35µg 2.55µg 8%
Vitamin B5 0.334mg 0.66mg 7%
Potassium 527mg 310mg 6%
Magnesium 42mg 23mg 5%
Vitamin K 0.1µg 4.6µg 4%
Folate 2µg 18µg 4%
Vitamin B1 0.134mg 0.1mg 3%
Choline 77.6mg 93.7mg 3%
Vitamin A 22µg 0µg 2%
Calcium 4mg 17mg 1%
Sodium 54mg 72mg 1%
Vitamin E 0.29mg 0.14mg 1%
Protein per 100 calories 22g 8.3g N/A
Calories per 10 g protein 45kcal 120kcal N/A
Weight per 100 calories 77g 34g N/A
Unsaturated / Saturated Fat ratio 1.5 1.2 N/A
Manganese 0.013mg 0.022mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.287mg 0%
Threonine 1.224mg 1.05mg 0%
Isoleucine 1.287mg 1.183mg 0%
Leucine 2.27mg 1.908mg 0%
Lysine 2.565mg 2.166mg 0%
Methionine 0.827mg 0.629mg 0%
Phenylalanine 1.091mg 0.998mg 0%
Valine 1.438mg 1.323mg 0%
Histidine 0.822mg 0.777mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g 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
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Lamb
Lamb
1
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more ProteinProtein +18.9%
Contains more WaterWater +28.4%
Contains more OtherOther +56.1%
Contains more FatsFats +3449.2%
~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
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +6291.3%
Contains more Poly. FatPolyunsaturated fat +762.9%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.