Tuna salad vs. Swordfish — In-Depth Nutrition Comparison
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How are Tuna salad and Swordfish different?
- Tuna salad is higher in Copper, and Iron, however, Swordfish is richer in Selenium, Vitamin B6, Phosphorus, Vitamin B12, Vitamin B3, and Potassium.
- Daily need coverage for Selenium from Swordfish is 50% higher.
- Tuna salad contains 4 times more Sodium than Swordfish. While Tuna salad contains 402mg of Sodium, Swordfish contains only 97mg.
Fish, tuna salad and Fish, swordfish, cooked, dry heat are the varieties used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+183.3%
Contains
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Iron
+122.2%
Contains
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Copper
+215.2%
Contains
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Manganese
+207.7%
Contains
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Magnesium
+84.2%
Contains
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Phosphorus
+70.8%
Contains
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Potassium
+180.3%
Contains
less
Sodium
-75.9%
Contains
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Zinc
+39.3%
Contains
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Selenium
+66.3%
Contains
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Calcium
+183.3%
Contains
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Iron
+122.2%
Contains
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Copper
+215.2%
Contains
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Manganese
+207.7%
Contains
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Magnesium
+84.2%
Contains
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Phosphorus
+70.8%
Contains
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Potassium
+180.3%
Contains
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Sodium
-75.9%
Contains
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Zinc
+39.3%
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Selenium
+66.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+11.1%
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Folate
+300%
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Vitamin A
+33%
Contains
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Vitamin B1
+187.1%
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Vitamin B3
+38.1%
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Vitamin B5
+60.4%
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Vitamin B6
+659.3%
Contains
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Vitamin B12
+35%
Equal in Vitamin B2 - 0.063
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+11.1%
Contains
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Folate
+300%
Contains
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Vitamin A
+33%
Contains
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Vitamin B1
+187.1%
Contains
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Vitamin B3
+38.1%
Contains
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Vitamin B5
+60.4%
Contains
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Vitamin B6
+659.3%
Contains
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Vitamin B12
+35%
Equal in Vitamin B2 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+16.8%
Contains
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Carbs
+∞%
Contains
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Other
+491.7%
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Protein
+46.2%
Equal in Water - 68.26
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Fats
+16.8%
Contains
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Carbs
+∞%
Contains
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Other
+491.7%
Contains
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Protein
+46.2%
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-19.2%
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Polyunsaturated fat
+201.3%
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Monounsaturated Fat
+22.8%
Saturated Fat:
1.544 g
Monounsaturated Fat:
2.887 g
Polyunsaturated fat:
4.122 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Saturated Fat
-19.2%
Contains
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Polyunsaturated fat
+201.3%
Contains
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Monounsaturated Fat
+22.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.41g | 0g |
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| Protein | 16.04g | 23.45g |
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| Fats | 9.26g | 7.93g |
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| Carbs | 9.41g | 0g |
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| Calories | 187kcal | 172kcal |
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| Calcium | 17mg | 6mg |
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| Iron | 1mg | 0.45mg |
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| Magnesium | 19mg | 35mg |
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| Phosphorus | 178mg | 304mg |
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| Potassium | 178mg | 499mg |
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| Sodium | 402mg | 97mg |
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| Zinc | 0.56mg | 0.78mg |
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| Copper | 0.145mg | 0.046mg |
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| Manganese | 0.04mg | 0.013mg |
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| Selenium | 41.2µg | 68.5µg |
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| Vitamin A | 97IU | 129IU |
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| Vitamin A RAE | 24µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 2.2mg | 0mg |
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| Vitamin B1 | 0.031mg | 0.089mg |
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| Vitamin B2 | 0.07mg | 0.063mg |
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| Vitamin B3 | 6.7mg | 9.254mg |
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| Vitamin B5 | 0.26mg | 0.417mg |
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| Vitamin B6 | 0.081mg | 0.615mg |
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| Folate | 8µg | 2µg |
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| Vitamin B12 | 1.2µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.18mg | 0.265mg |
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| Threonine | 0.701mg | 1.035mg |
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| Isoleucine | 0.739mg | 1.088mg |
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| Leucine | 1.293mg | 1.919mg |
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| Lysine | 1.457mg | 2.168mg |
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| Methionine | 0.47mg | 0.699mg |
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| Phenylalanine | 0.626mg | 0.922mg |
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| Valine | 0.824mg | 1.216mg |
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| Histidine | 0.467mg | 0.695mg |
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| Cholesterol | 13mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.544g | 1.911g |
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| Omega-3 - DHA | 0.055g | 0.772g |
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| Omega-3 - EPA | 0.014g | 0.127g |
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| Omega-3 - DPA | 0.168g |
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| Monounsaturated Fat | 2.887g | 3.544g |
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| Polyunsaturated fat | 4.122g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
95%
Minerals Daily Need Coverage Score
49%
64%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Tuna salad is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 305mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.