Quick Summary
When to Choose Beef Liver
Choose Beef Liver for more vitamin B12 (83µg vs 2.6µg), more healthy fats (4.8g vs 1.2g), and more vitamin B6 (1.1mg vs 0.6mg) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 40µg) per 100g. It is also lower in calories (131 vs 175 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Beef Liver | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 175 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 26.5g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 4.8g | 1.2g |
Key Vitamins & Minerals
Selenium
🏆 Tuna (Yellowfin, Fresh) has 2.7x more
Vitamin B12
🏆 Beef Liver has 32.1x more
Vitamin B3 (Niacin)
🏆 Beef Liver has 32% more
Vitamin B6
🏆 Beef Liver has 87% more
Health Benefits Comparison
Beef Liver Benefits
- Highest source of bioavailable vitamin A
- Extremely rich in vitamin B12 for energy
- Excellent source of heme iron
- Contains all essential amino acids
- High in choline for brain health
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Beef Liver: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Beef Liver: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Beef Liver: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Beef Liver: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Beef Liver and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Beef Liver if: Choose Beef Liver for more vitamin B12 (83µg vs 2.6µg), more healthy fats (4.8g vs 1.2g), and more vitamin B6 (1.1mg vs 0.6mg) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 40µg) per 100g. It is also lower in calories (131 vs 175 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Beef Liver and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Beef Liver and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
