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Cheese vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between cheese and tuna salad?

  • Cheese is higher in calcium, phosphorus, zinc, vitamin B2, and vitamin A; however, tuna salad is richer in vitamin B3, selenium, and copper.
  • Cheese's daily need coverage for saturated fat is 87% more.
  • Tuna salad contains 42 times less calcium than cheese. Cheese contains 710mg of calcium, while tuna salad contains 17mg.
  • Tuna salad has less saturated fat.

We used Cheese, cheddar and Fish, tuna salad types in this article.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +42.1%
Contains more CalciumCalcium +4076.5%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +155.6%
Contains more PotassiumPotassium +134.2%
Contains more IronIron +614.3%
Contains more CopperCopper +383.3%
Contains less SodiumSodium -38.4%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +44.6%

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.
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +1275%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +11255.9%
Contains more Vitamin B6Vitamin B6 +22.7%
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B12 ~1.2µg

All nutrients comparison - raw data values

Nutrient Cheese Tuna salad DV% diff.
Saturated fat 18.867g 1.544g 79%
Calcium 710mg 17mg 69%
Vitamin B3 0.059mg 6.7mg 42%
Phosphorus 455mg 178mg 40%
Fats 33.31g 9.26g 37%
Vitamin A 330µg 24µg 34%
Cholesterol 99mg 13mg 29%
Vitamin B2 0.428mg 0.07mg 28%
Zinc 3.64mg 0.56mg 28%
Selenium 28.5µg 41.2µg 23%
Polyunsaturated fat 1.421g 4.122g 18%
Monounsaturated fat 9.246g 2.887g 16%
Protein 22.87g 16.04g 14%
Copper 0.03mg 0.145mg 13%
Sodium 653mg 402mg 11%
Calories 404kcal 187kcal 11%
Iron 0.14mg 1mg 11%
Vitamin E 0.71mg 5%
Folate 27µg 8µg 5%
Vitamin B12 1.1µg 1.2µg 4%
Vitamin D 0.6µg 3%
Potassium 76mg 178mg 3%
Vitamin D 24IU 3%
Vitamin B5 0.41mg 0.26mg 3%
Choline 16.5mg 3%
Carbs 3.09g 9.41g 2%
Vitamin C 0mg 2.2mg 2%
Magnesium 27mg 19mg 2%
Vitamin K 2.4µg 2%
Manganese 0.027mg 0.04mg 1%
Vitamin B6 0.066mg 0.081mg 1%
Net carbs 3.09g 9.41g N/A
Sugar 0.48g N/A
Vitamin B1 0.029mg 0.031mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.18mg 0%
Threonine 1.044mg 0.701mg 0%
Isoleucine 1.206mg 0.739mg 0%
Leucine 1.939mg 1.293mg 0%
Lysine 1.025mg 1.457mg 0%
Methionine 0.547mg 0.47mg 0%
Phenylalanine 1.074mg 0.626mg 0%
Valine 1.404mg 0.824mg 0%
Histidine 0.547mg 0.467mg 0%
Omega-3 - EPA 0.01g 0.014g N/A
Omega-3 - DHA 0.001g 0.055g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +42.6%
Contains more FatsFats +259.7%
Contains more OtherOther +74.2%
Contains more CarbsCarbs +204.5%
Contains more WaterWater +70.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +220.3%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +190.1%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.