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Tuna vs Tuna salad - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.068g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 352mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Tuna salad
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
90
Tuna
18
Tuna salad
Mineral Summary Score
30
Tuna
23
Tuna salad

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
6
:
Contains more Iron +31%
Contains more Potassium +81.5%
Contains more Magnesium +236.8%
Contains more Zinc +37.5%
Contains more Phosphorus +83.1%
Contains less Sodium -87.6%
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Iron +31%
Contains more Potassium +81.5%
Contains more Magnesium +236.8%
Contains more Zinc +37.5%
Contains more Phosphorus +83.1%
Contains less Sodium -87.6%
Contains more Calcium +70%
Contains more Copper +31.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
7
:
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%
Contains more Vitamin C +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
96%
Tuna salad
Carbohydrates
0%
Tuna
9%
Tuna salad
Fats
29%
Tuna
43%
Tuna salad

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Tuna salad Opinion
Calories 184 187 Tuna salad
Protein 29.91 16.04 Tuna
Fats 6.28 9.26 Tuna salad
Vitamin C 0 2.2 Tuna salad
Carbs 0 9.41 Tuna salad
Cholesterol 49 13 Tuna salad
Vitamin D
Iron 1.31 1 Tuna
Calcium 10 17 Tuna salad
Potassium 323 178 Tuna
Magnesium 64 19 Tuna
Sugars
Fiber 0 0
Copper 0.11 0.145 Tuna salad
Zinc 0.77 0.56 Tuna
Starch
Phosphorus 326 178 Tuna
Sodium 50 402 Tuna
Vitamin A 2520 97 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.031 Tuna
Vitamin B2 0.306 0.07 Tuna
Vitamin B3 10.54 6.7 Tuna
Vitamin B5 1.37 0.26 Tuna
Vitamin B6 0.525 0.081 Tuna
Vitamin B12 10.88 1.2 Tuna
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 1.544 Tuna salad
Monounsaturated Fat 2.053 2.887 Tuna salad
Polyunsaturated fat 1.844 4.122 Tuna salad
Tryptophan 0.335 0.18 Tuna
Threonine 1.311 0.701 Tuna
Isoleucine 1.378 0.739 Tuna
Leucine 2.431 1.293 Tuna
Lysine 2.747 1.457 Tuna
Methionine 0.885 0.47 Tuna
Phenylalanine 1.168 0.626 Tuna
Valine 1.541 0.824 Tuna
Histidine 0.88 0.467 Tuna
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.