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.
Detailed nutritional comparison of raw beef and canned tuna is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Raw Beef src
Image of Canned Tuna src

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

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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.