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  6. Coconut vs. Tuna salad

Coconut vs. Tuna salad — In-Depth Nutrition Comparison

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Important differences between coconut and tuna salad

  • Coconut has more manganese, fiber, copper, and iron; however, tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus.
  • Coconut's daily need coverage for saturated fat is 141% more.
  • Tuna salad is lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Fish, tuna salad.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +68.4%
Contains more PotassiumPotassium +100%
Contains more IronIron +143%
Contains more CopperCopper +200%
Contains more ZincZinc +96.4%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +3650%
Contains more CalciumCalcium +21.4%
Contains more PhosphorusPhosphorus +57.5%
Contains more SeleniumSelenium +307.9%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1140.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 FatsFats +261.7%
Contains more CarbsCarbs +61.8%
Contains more ProteinProtein +381.7%
Contains more WaterWater +34.4%
Contains more OtherOther +121.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -94.8%
Contains more Mono. FatMonounsaturated fat +102.6%
Contains more Poly. FatPolyunsaturated fat +1026.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Tuna salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Tuna salad DV% diff.
Saturated fat 29.698g 1.544g 128%
Manganese 1.5mg 0.04mg 63%
Selenium 10.1µg 41.2µg 57%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.54mg 6.7mg 39%
Fats 33.49g 9.26g 37%
Fiber 9g 0g 36%
Copper 0.435mg 0.145mg 32%
Polyunsaturated fat 0.366g 4.122g 25%
Protein 3.33g 16.04g 25%
Iron 2.43mg 1mg 18%
Sodium 20mg 402mg 17%
Phosphorus 113mg 178mg 9%
Calories 354kcal 187kcal 8%
Zinc 1.1mg 0.56mg 5%
Folate 26µg 8µg 5%
Potassium 356mg 178mg 5%
Monounsaturated fat 1.425g 2.887g 4%
Vitamin B2 0.02mg 0.07mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B1 0.066mg 0.031mg 3%
Vitamin A 0µg 24µg 3%
Magnesium 32mg 19mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Vitamin B6 0.054mg 0.081mg 2%
Carbs 15.23g 9.41g 2%
Vitamin C 3.3mg 2.2mg 1%
Vitamin B5 0.3mg 0.26mg 1%
Net carbs 6.23g 9.41g N/A
Calcium 14mg 17mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.18mg 0%
Threonine 0.121mg 0.701mg 0%
Isoleucine 0.131mg 0.739mg 0%
Leucine 0.247mg 1.293mg 0%
Lysine 0.147mg 1.457mg 0%
Methionine 0.062mg 0.47mg 0%
Phenylalanine 0.169mg 0.626mg 0%
Valine 0.202mg 0.824mg 0%
Histidine 0.077mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
27%
Tuna salad
Minerals Daily Need Coverage Score
63%
Coconut
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 28.154g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 59)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 382mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.