USDA-derived comparison
Tilapia vs Tuna Steak
Tilapia leads for Vitamin D and Vitamin E; Tuna Steak answers with Selenium, Vitamin B3 and Vitamin B6.
Who each is for: Choose tilapia for vitamin D and vitamin E. Choose tuna Steak for selenium and vitamin B3.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Tuna Steak
Typical serving: 1 steak (130g)
29/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Tilapia | Tuna Steak |
|---|---|---|
| Calories | 128 kcal | 130 kcal |
| Protein | 26 g | 29 g |
| Carbs | 0 g | 0 g |
| Fat | 3 g | 1 g |
| Fiber | 0 g | 0 g |
| Sat fat | 1 g | 0 g |
| Sodium | 56 mg | 54 mg |
| Potassium | 380 mg | 527 mg |
| Calcium | 14 mg | 4 mg |
| Iron | 0.7 mg | 0.9 mg |
| Magnesium | 34 mg | 42 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 3.7 µg | 2 µg |
| Vitamin B12 | 1.9 µg | 2.4 µg |
| Folate | 6 µg | 2 µg |
Servings differ: 1 fillet of tilapia is about 120g, 1 steak of tuna steak about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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