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  6. Cream cheese vs. Tuna salad

Cream cheese vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and tuna salad

  • Cream cheese is higher in vitamin A and vitamin B2, yet tuna salad is higher in selenium, vitamin B3, vitamin B12, copper, iron, and phosphorus.
  • Cream cheese covers your daily saturated fat needs 93% more than tuna salad.
  • Cream cheese contains 11 times more vitamin A than tuna salad. While cream cheese contains 1111IU of vitamin A, tuna salad contains only 97IU.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Cheese, cream and Fish, tuna salad.

Infographic

Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 CalciumCalcium +470.6%
Contains less SodiumSodium -21.9%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +34.8%
Contains more IronIron +809.1%
Contains more CopperCopper +705.6%
Contains more ZincZinc +12%
Contains more PhosphorusPhosphorus +66.4%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +379.1%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 AVitamin A +1183.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B5Vitamin B5 +98.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +7262.6%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin B12Vitamin B12 +445.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cream cheese Tuna salad DV% diff.
Saturated fat 20.213g 1.544g 85%
Selenium 8.6µg 41.2µg 59%
Vitamin B3 0.091mg 6.7mg 41%
Vitamin B12 0.22µg 1.2µg 41%
Fats 34.44g 9.26g 39%
Vitamin A 308µg 24µg 32%
Cholesterol 101mg 13mg 29%
Protein 6.15g 16.04g 20%
Polyunsaturated fat 1.483g 4.122g 18%
Monounsaturated fat 8.907g 2.887g 15%
Copper 0.018mg 0.145mg 14%
Vitamin B2 0.23mg 0.07mg 12%
Iron 0.11mg 1mg 11%
Phosphorus 107mg 178mg 10%
Calcium 97mg 17mg 8%
Calories 350kcal 187kcal 8%
Vitamin E 0.86mg 6%
Vitamin B5 0.517mg 0.26mg 5%
Choline 27.2mg 5%
Sodium 314mg 402mg 4%
Vitamin K 2.1µg 2%
Vitamin B6 0.056mg 0.081mg 2%
Vitamin C 0mg 2.2mg 2%
Magnesium 9mg 19mg 2%
Vitamin B1 0.023mg 0.031mg 1%
Manganese 0.011mg 0.04mg 1%
Zinc 0.5mg 0.56mg 1%
Potassium 132mg 178mg 1%
Carbs 5.52g 9.41g 1%
Net carbs 5.52g 9.41g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Folate 9µg 8µg 0%
Tryptophan 0.069mg 0.18mg 0%
Threonine 0.233mg 0.701mg 0%
Isoleucine 0.324mg 0.739mg 0%
Leucine 0.657mg 1.293mg 0%
Lysine 0.567mg 1.457mg 0%
Methionine 0.191mg 0.47mg 0%
Phenylalanine 0.291mg 0.626mg 0%
Valine 0.395mg 0.824mg 0%
Histidine 0.175mg 0.467mg 0%
Omega-3 - EPA 0.01g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 FatsFats +271.9%
Contains more ProteinProtein +160.8%
Contains more CarbsCarbs +70.5%
Contains more WaterWater +20%
Contains more OtherOther +67.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +208.5%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +178%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.