Raw Beef vs. Canned Tuna
Nutrition comparison of Raw Beef and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and canned tuna:
- Both raw beef and canned tuna are high in calories, potassium and protein.
- Canned tuna has signficantly less trans fat than raw beef.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than raw beef.
- Raw beef has more thiamin, riboflavin and pantothenic acid.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and canned tuna are high in calories. Raw beef has 159% more calories than canned tuna - raw beef has 332 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to canned tuna for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Canned Tuna | |
|---|---|---|
| Protein | 18% | 78% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 22% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and canned tuna are high in protein. Canned tuna has 65% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and canned tuna has 93% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Canned tuna has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Canned tuna has 46% less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Raw beef and canned tuna contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Raw beef and canned tuna contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Raw beef and canned tuna contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Raw beef and canned tuna contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Raw beef has more thiamin, riboflavin and pantothenic acid. Both raw beef and canned tuna contain significant amounts of niacin, Vitamin B6, folate and Vitamin B12.
| Raw Beef | Canned Tuna | |
|---|---|---|
| Thiamin | 0.044 MG | 0.008 MG |
| Riboflavin | 0.151 MG | 0.044 MG |
| Niacin | 3.382 MG | 5.799 MG |
| Pantothenic acid | 0.395 MG | 0.124 MG |
| Vitamin B6 | 0.278 MG | 0.217 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 2.07 UG | 1.17 UG |
Minerals
calcium
Raw beef has 71% more calcium than canned tuna - raw beef has 24mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Raw beef has 69% more iron than canned tuna - raw beef has 1.6mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both raw beef and canned tuna are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than raw beef per 100 grams. Both raw beef and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.084 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than canned tuna per 100 grams.
| Raw Beef | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.035 G | 0.051 G |
| linoleic acid | 0.577 G | 0.055 G |
| Total | 0.612 G | 0.106 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Raw Beef g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or canned tuna contain more calories in 100 grams?Both raw beef and canned tuna are high in calories. Raw beef has 160% more calories than canned tuna - raw beef has 332 calories in 100g and canned tuna has 128 calories.
Is raw beef or canned tuna better for protein?
Both raw beef and canned tuna are high in protein. Canned tuna has 70% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and canned tuna has 23.6g of protein.
Does raw beef or canned tuna contain more potassium?
Both raw beef and canned tuna are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium in 100 grams and canned tuna has 237mg of potassium.