First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Tuna | Egg |
Nutrient | tuna | egg |
Protein | 44g | 18g |
Carbohydrate | 0g | 1g |
Fiber | 0g | 0g |
Fat | 1g | 14g |
Monounsat. Fat | 0g | 14g |
Polyunsat. Fat | 1g | 2g |
Saturated Fat | 0g | 4g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Nutrient | tuna | egg |
Choline | 12% | 83% |
Vitamin A | 5% | 31% |
Vitamin C | 0% | 0% |
Vitamin E | 5% | 11% |
Vitamin K | 0% | 1% |
Egg have significantly more Vitamins A, E than tuna. Tuna are a great source of Vitamin B6, Phosphorus, Iron. Tuna are an excellent source of Niacin, Vitamin B12. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | tuna | egg |
Vitamin B1 | 6% | 10% |
Vitamin B2 | 12% | 61% |
Vitamin B3 | 191% | 1% |
Vitamin B5 | 7% | 40% |
Vitamin B6 | 55% | 18% |
Vitamin B12 | 258% | 90% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Nutrient | tuna | egg |
Sodium | 39% | 13% |
Potasium | 12% | 5% |
Calcium | 4% | 15% |
Magnesium | 13% | 5% |
Phosphorus | 48% | 46% |
Iron | 44% | 43% |
Manganese | 1% | 2% |
Selenium | 308% | 99% |
Copper | 9% | 14% |
Zinc | 14% | 17% |