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  6. Coconut oil vs. Tuna salad

Coconut oil vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and tuna salad

  • Tuna salad is higher than coconut oil in selenium, vitamin B12, vitamin B3, phosphorus, copper, iron, vitamin B6, and vitamin B2.
  • Coconut oil covers your daily saturated fat needs 405% more than tuna salad.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Oil, coconut and Fish, tuna salad.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1900%
Contains more CopperCopper +∞%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut oil Tuna salad DV% diff.
Saturated fat 82.475g 1.544g 368%
Fats 99.06g 9.26g 138%
Selenium 0µg 41.2µg 75%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0mg 6.7mg 42%
Calories 892kcal 187kcal 35%
Protein 0g 16.04g 32%
Phosphorus 0mg 178mg 25%
Sodium 0mg 402mg 17%
Polyunsaturated fat 1.702g 4.122g 16%
Copper 0mg 0.145mg 16%
Iron 0.05mg 1mg 12%
Monounsaturated fat 6.332g 2.887g 9%
Vitamin B6 0mg 0.081mg 6%
Vitamin B2 0mg 0.07mg 5%
Vitamin B5 0mg 0.26mg 5%
Zinc 0.02mg 0.56mg 5%
Potassium 0mg 178mg 5%
Magnesium 0mg 19mg 5%
Cholesterol 0mg 13mg 4%
Carbs 0g 9.41g 3%
Vitamin A 0µg 24µg 3%
Vitamin B1 0mg 0.031mg 3%
Calcium 1mg 17mg 2%
Folate 0µg 8µg 2%
Vitamin C 0mg 2.2mg 2%
Manganese 0mg 0.04mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 9.41g N/A
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.18mg 0%
Threonine 0mg 0.701mg 0%
Isoleucine 0mg 0.739mg 0%
Leucine 0mg 1.293mg 0%
Lysine 0mg 1.457mg 0%
Methionine 0mg 0.47mg 0%
Phenylalanine 0mg 0.626mg 0%
Valine 0mg 0.824mg 0%
Histidine 0mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 +969.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +210433.3%
Contains more OtherOther +134.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +119.3%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +142.2%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.