Kale.World
Maximize your nutrients, minize your calories

Tuna vs Egg
CALORIC DENSITY
Tuna, lt, cnd in h2o, drnd sol
Egg, whole, raw, fresh
1.16
1.43
15121
1123

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.

*All our data comes from the USDA Nutrient Database.
Tuna
Egg
Protein = 44g
Protein = 18g
Carbohydrates = 0g
Carbohydrates = 1g
Fat = 1g
Fat = 14g
Fiber = 0g
Fiber = 0g
Monounsaturated = 0g
Monounsaturated = 5g
Polyunsaturated = 1g
Polyunsaturated = 2g
Saturated Fat = 0g
Saturated Fat = 4g
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
tuna
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 12%
Choline = 83%
Vitamin A = 5%
Vitamin A = 31%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 5%
Vitamin E = 11%
Vitamin K = 0%
Vitamin K = 1%
Nutrienttunaegg
Choline12%83%
Vitamin A5%31%
Vitamin C0%0%
Vitamin E5%11%
Vitamin K0%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.

egg

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 6%
Vitamin B1 = 10%
Vitamin B2 = 12%
Vitamin B2 = 61%
Vitamin B3 = 191%
Vitamin B3 = 1%
Vitamin B5 = 7%
Vitamin B5 = 40%
Vitamin B6 = 55%
Vitamin B6 = 18%
Vitamin B12 = 258%
Vitamin B12 = 90%
Nutrienttunaegg
Vitamin B16%10%
Vitamin B212%61%
Vitamin B3191%1%
Vitamin B57%40%
Vitamin B655%18%
Vitamin B12258%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.

Sodium = 39%
Sodium = 13%
Potassium = 12%
Potassium = 5%
Calcium = 4%
Calcium = 15%
Magnesium = 13%
Magnesium = 5%
Phosphorus = 48%
Phosphorus = 46%
Iron = 44%
Iron = 43%
Manganese = 1%
Manganese = 2%
Selenium = 308%
Selenium = 99%
Copper = 9%
Copper = 14%
Zinc = 14%
Zinc = 17%
Nutrienttunaegg
Sodium39%13%
Potasium12%5%
Calcium4%15%
Magnesium13%5%
Phosphorus48%46%
Iron44%43%
Manganese1%2%
Selenium308%99%
Copper9%14%
Zinc14%17%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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