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Tuna vs. Steak — In-Depth Nutrition Comparison

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How are tuna and steak different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin D, while steak is higher in zinc, iron, and vitamin B2.
  • Tuna covers your daily need for selenium, 139% more than steak.
  • Tuna contains 14 times more vitamin D than steak. Tuna contains 82 IU of vitamin D, while steak contains 6 IU.
  • Tuna is lower in cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Tuna vs Steak 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
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%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +82.6%
Contains more PotassiumPotassium +88.9%
Contains more PhosphorusPhosphorus +104.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +240.3%
Contains more CalciumCalcium +200%
Contains more IronIron +160.9%
Contains more CopperCopper +97.7%
Contains more ZincZinc +1308.9%
~equal in Sodium ~58mg

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
8
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%
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1900%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +328.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +119.7%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.2µg

All nutrients comparison - raw data values

Nutrient Tuna Steak DV% diff.
Selenium 108.2µg 31.8µg 139%
Vitamin B3 22.07mg 5.149mg 106%
Zinc 0.45mg 6.34mg 54%
Vitamin B6 1.038mg 0.5mg 41%
Saturated fat 0.205g 8.443g 37%
Fats 0.59g 19.02g 28%
Phosphorus 333mg 163mg 24%
Monounsaturated fat 0.138g 9.171g 23%
Iron 0.92mg 2.4mg 19%
Choline 77.6mg 14%
Vitamin B2 0.137mg 0.301mg 13%
Cholesterol 47mg 78mg 10%
Vitamin D 82 IU 6 IU 10%
Vitamin D 2µg 0.1µg 10%
Protein 29.15g 24.85g 9%
Vitamin B5 0.334mg 7%
Calories 130kcal 271kcal 7%
Potassium 527mg 279mg 7%
Vitamin B12 2.35µg 2.2µg 6%
Polyunsaturated fat 0.175g 0.896g 5%
Vitamin B1 0.134mg 0.074mg 5%
Copper 0.043mg 0.085mg 5%
Magnesium 42mg 23mg 5%
Vitamin E 0.29mg 2%
Vitamin A 22µg 7µg 2%
Calcium 4mg 12mg 1%
Manganese 0.013mg 1%
Folate 2µg 6µg 1%
Vitamin K 0.1µg 1.6µg 1%
Sodium 54mg 58mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.278mg 0%
Threonine 1.224mg 1.171mg 0%
Isoleucine 1.287mg 1.157mg 0%
Leucine 2.27mg 2.142mg 0%
Lysine 2.565mg 2.38mg 0%
Methionine 0.827mg 0.672mg 0%
Phenylalanine 1.091mg 0.997mg 0%
Valine 1.438mg 1.242mg 0%
Histidine 0.822mg 0.931mg 0%
Omega-3 - EPA 0.015g 0.001g N/A
Omega-3 - DHA 0.105g 0.001g N/A
Omega-3 - DPA 0.005g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +17.3%
Contains more WaterWater +24.1%
Contains more OtherOther +137%
Contains more FatsFats +3123.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +6545.7%
Contains more Poly. FatPolyunsaturated fat +412%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.