TunavsLamb Loin (Raw)
Tuna has 198 calories and 29g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Tuna has more protein, Lamb Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Lamb Loin (Raw)
Go with Lamb Loin (Raw) at just 143 kcal per 100g — 28% fewer calories.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Lamb Loin (Raw) provides 276mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Light Canned In Oil Drained Solids | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 143kcal7% | +55kcal |
| Protein | 29g58% | 21g42% | +8.2g |
| Total Fat | 8.2g11% | 5.9g8% | +2.3g |
| Saturated Fat | 1.5g8% | 2.1g11% | <0.1g |
| Cholesterol | 18mg6% | 66mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 0mcg0% | +23mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 6.7mcg34% | — | — |
| Vitamin E | 0.87mg6% | 0.19mg1% | +0.68mg |
| Vitamin K | 44mcg37% | — | — |
| Vitamin B6 | 0.11mg6% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 2.2mcg92% | <0.1mcg |
| Folate | 5.0mcg1% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.13mg11% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 12mg78% | 6.5mg41% | +5.9mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 68mg3% | +348mg |
| Calcium | 13mg1% | 12mg1% | +1.0mg |
| Iron | 1.4mg8% | 1.9mg11% | <0.1mg |
| Potassium | 207mg4% | 276mg6% | <0.1mg |
| Phosphorus | 311mg25% | 190mg15% | +121mg |
| Magnesium | 31mg7% | 27mg6% | +4.0mg |
| Zinc | 0.90mg8% | 3.2mg29% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 76mcg138% | 24mcg43% | +52mcg |
🔬Nutritional Analysis
Calories: Lamb Loin (Raw) is significantly lower in calories at just 143 kcal per 100g compared to 198 kcal for Tuna — that's 38% fewer calories, making Lamb Loin (Raw) the better choice for calorie-conscious diets.
Protein: Tuna provides more protein with 29.1g versus 20.9g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Tuna has more fat (8.21g vs 5.94g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tuna: 23mcg vs 0mcg), Folate (Lamb Loin (Raw): 24mcg vs 5mcg), Vitamin E (Tuna: 0.87mg vs 0.19mg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 68mg), Zinc (Lamb Loin (Raw): 3.19mg vs 0.9mg), Selenium (Tuna: 76mcg vs 23.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Lamb Loin (Raw) fits a low-sodium diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Tuna or Lamb Loin (Raw)?
- Tuna has more protein with 29.1g per 100g compared to 20.9g for Lamb Loin (Raw).
- Which is lower in calories, Tuna or Lamb Loin (Raw)?
- Lamb Loin (Raw) is lower in calories with 143 kcal per 100g versus 198 kcal.
- Is Tuna or Lamb Loin (Raw) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tuna or Lamb Loin (Raw)?
- Lamb Loin (Raw) is leaner with 5.94g of fat per 100g compared to 8.21g.