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  6. Beetroot vs. Tuna salad

Beetroot vs. Tuna salad — In-Depth Nutrition Comparison

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How are beetroot and tuna salad different?

  • Beetroot is richer in folate, manganese, and fiber, while tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Tuna salad covers your daily need for selenium, 74% more than beetroot.
  • Beetroot is lower in sodium.

Beets, raw and Fish, tuna salad types were used in this article.

Infographic

Beetroot vs Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +21.1%
Contains more PotassiumPotassium +82.6%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +722.5%
Contains more IronIron +25%
Contains more CopperCopper +93.3%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +345%
Contains more SeleniumSelenium +5785.7%
~equal in Calcium ~17mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 CVitamin C +122.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1262.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +1906%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.031mg

All nutrients comparison - raw data values

Nutrient Beetroot Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.334mg 6.7mg 40%
Protein 1.61g 16.04g 29%
Polyunsaturated fat 0.06g 4.122g 27%
Folate 109µg 8µg 25%
Phosphorus 40mg 178mg 20%
Fats 0.17g 9.26g 14%
Sodium 78mg 402mg 14%
Manganese 0.329mg 0.04mg 13%
Fiber 2.8g 0g 11%
Copper 0.075mg 0.145mg 8%
Calories 43kcal 187kcal 7%
Saturated fat 0.027g 1.544g 7%
Monounsaturated fat 0.032g 2.887g 7%
Potassium 325mg 178mg 4%
Cholesterol 0mg 13mg 4%
Vitamin C 4.9mg 2.2mg 3%
Iron 0.8mg 1mg 3%
Vitamin B5 0.155mg 0.26mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Vitamin A 2µg 24µg 2%
Zinc 0.35mg 0.56mg 2%
Vitamin B6 0.067mg 0.081mg 1%
Choline 6mg 1%
Magnesium 23mg 19mg 1%
Net carbs 6.76g 9.41g N/A
Carbs 9.56g 9.41g 0%
Calcium 16mg 17mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin B1 0.031mg 0.031mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.18mg 0%
Threonine 0.047mg 0.701mg 0%
Isoleucine 0.048mg 0.739mg 0%
Leucine 0.068mg 1.293mg 0%
Lysine 0.058mg 1.457mg 0%
Methionine 0.018mg 0.47mg 0%
Phenylalanine 0.046mg 0.626mg 0%
Valine 0.056mg 0.824mg 0%
Histidine 0.021mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +38.7%
Contains more ProteinProtein +896.3%
Contains more FatsFats +5347.1%
Contains more OtherOther +97.2%
~equal in Carbs ~9.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +8921.9%
Contains more Poly. FatPolyunsaturated fat +6770%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.