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.

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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

Steak

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

Steak

Contains more Vitamin DVitamin D	+1900%
Contains more Vitamin AVitamin A	+214.3%
Contains more Vitamin EVitamin E	+∞%
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 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			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%
Calories	130kcal	271kcal	7%
Potassium	527mg	279mg	7%
Vitamin B5	0.334mg		7%
Vitamin B12	2.35µg	2.2µg	6%
Magnesium	42mg	23mg	5%
Copper	0.043mg	0.085mg	5%
Vitamin B1	0.134mg	0.074mg	5%
Polyunsaturated fat	0.175g	0.896g	5%
Vitamin A	22µg	7µg	2%
Vitamin E	0.29mg		2%
Calcium	4mg	12mg	1%
Manganese	0.013mg		1%
Vitamin K	0.1µg	1.6µg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	22g	9.2g	N/A
Calories per 10 g protein	45kcal	109kcal	N/A
Weight per 100 calories	77g	37g	N/A
Unsaturated / Saturated Fat ratio	1.5	1.2	N/A
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