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  6. Almonds vs. Tuna salad

Almonds vs. Tuna salad — In-Depth Nutrition Comparison

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How are almonds and tuna salad different?

  • Almonds are higher in copper, manganese, vitamin B2, magnesium, fiber, phosphorus, iron, and calcium; however, tuna salad is richer in selenium and vitamin B12.
  • Daily need coverage for copper for almonds is 98% higher.

Nuts, almonds and Fish, tuna salad are the varieties used in this article.

Infographic

Almonds vs Tuna salad infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1321.1%
Contains more CalciumCalcium +1482.4%
Contains more PotassiumPotassium +311.8%
Contains more IronIron +271%
Contains more CopperCopper +611%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +170.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +5347.5%
Contains more SeleniumSelenium +904.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +561.3%
Contains more Vitamin B2Vitamin B2 +1525.7%
Contains more Vitamin B5Vitamin B5 +81.2%
Contains more Vitamin B6Vitamin B6 +69.1%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Tuna salad DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.145mg 98%
Manganese 2.179mg 0.04mg 93%
Vitamin B2 1.138mg 0.07mg 82%
Monounsaturated fat 31.551g 2.887g 72%
Selenium 4.1µg 41.2µg 67%
Fats 49.93g 9.26g 63%
Magnesium 270mg 19mg 60%
Polyunsaturated fat 12.329g 4.122g 55%
Vitamin B12 0µg 1.2µg 50%
Fiber 12.5g 0g 50%
Phosphorus 481mg 178mg 43%
Iron 3.71mg 1mg 34%
Calcium 269mg 17mg 25%
Zinc 3.12mg 0.56mg 23%
Calories 579kcal 187kcal 20%
Vitamin B3 3.618mg 6.7mg 19%
Sodium 1mg 402mg 17%
Potassium 733mg 178mg 16%
Vitamin B1 0.205mg 0.031mg 15%
Saturated fat 3.802g 1.544g 10%
Protein 21.15g 16.04g 10%
Choline 52.1mg 9%
Folate 44µg 8µg 9%
Cholesterol 0mg 13mg 4%
Vitamin B5 0.471mg 0.26mg 4%
Vitamin B6 0.137mg 0.081mg 4%
Carbs 21.55g 9.41g 4%
Vitamin A 0µg 24µg 3%
Vitamin C 0mg 2.2mg 2%
Net carbs 9.05g 9.41g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.18mg 0%
Threonine 0.601mg 0.701mg 0%
Isoleucine 0.751mg 0.739mg 0%
Leucine 1.473mg 1.293mg 0%
Lysine 0.568mg 1.457mg 0%
Methionine 0.157mg 0.47mg 0%
Phenylalanine 1.132mg 0.626mg 0%
Valine 0.855mg 0.824mg 0%
Histidine 0.539mg 0.467mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +31.9%
Contains more FatsFats +439.2%
Contains more CarbsCarbs +129%
Contains more OtherOther +39%
Contains more WaterWater +1332.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +992.9%
Contains more Poly. FatPolyunsaturated fat +199.1%
Contains less Sat. FatSaturated fat -59.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.