Quick Summary
When to Choose Eggs
Choose Eggs for more healthy fats (11g vs 1.2g) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 31µg), more vitamin B12 (2.6µg vs 1.1µg), and more protein (29g vs 13g) per 100g. It is also lower in calories (131 vs 155 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Eggs | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 155 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 12.6g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Carbohydrates | 1.1g | 0g | |
| Total Fat | 10.6g | 1.2g |
Key Vitamins & Minerals
Phosphorus
🏆 Tuna (Yellowfin, Fresh) has 42% more
Selenium
🏆 Tuna (Yellowfin, Fresh) has 3.5x more
Vitamin B12
🏆 Tuna (Yellowfin, Fresh) has 2.4x more
Health Benefits Comparison
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
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
Eggs: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Eggs: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Eggs: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Eggs: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Eggs and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Eggs if: Choose Eggs for more healthy fats (11g vs 1.2g) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 31µg), more vitamin B12 (2.6µg vs 1.1µg), and more protein (29g vs 13g) per 100g. It is also lower in calories (131 vs 155 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Eggs and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Eggs and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
