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  6. Olive oil vs. Tuna salad

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

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Differences between Olive oil and Tuna salad

  • Olive oil contains less Selenium, Vitamin B12, Vitamin B3, Phosphorus, Copper, Vitamin B6, Iron, and Vitamin B2 than Tuna salad.
  • Tuna salad's daily need coverage for Selenium is 75% higher.
  • Tuna salad contains 9 times less Saturated Fat than Olive oil. Olive oil contains 13.808g of Saturated Fat, while Tuna salad contains 1.544g.

The food types used in this comparison are Oil, olive, salad or cooking and Fish, tuna salad.

Infographic

Olive 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.
Olive oil
Olive oil
1
:
9
Tuna salad
Tuna salad
Contains less Sodium -99.5%
Contains more Calcium +1600%
Contains more Iron +78.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +17700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains less Sodium -99.5%
Contains more Calcium +1600%
Contains more Iron +78.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +17700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
3
:
9
Tuna salad
Tuna salad
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Tuna salad
Tuna salad
Contains more Fats +979.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tuna salad
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 Fats +979.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +2427.2%
Contains more Polyunsaturated fat +155.3%
Contains less Saturated Fat -88.8%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +2427.2%
Contains more Polyunsaturated fat +155.3%
Contains less Saturated Fat -88.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 0g 16.04g Tuna salad
Fats 100g 9.26g Olive oil
Carbs 0g 9.41g Tuna salad
Calories 884kcal 187kcal Olive oil
Calcium 1mg 17mg Tuna salad
Iron 0.56mg 1mg Tuna salad
Magnesium 0mg 19mg Tuna salad
Phosphorus 0mg 178mg Tuna salad
Potassium 1mg 178mg Tuna salad
Sodium 2mg 402mg Olive oil
Zinc 0mg 0.56mg Tuna salad
Copper 0mg 0.145mg Tuna salad
Manganese 0mg 0.04mg Tuna salad
Selenium 0µg 41.2µg Tuna salad
Vitamin A 0IU 97IU Tuna salad
Vitamin A RAE 0µg 24µg Tuna salad
Vitamin E 14.35mg Olive oil
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0mg 0.031mg Tuna salad
Vitamin B2 0mg 0.07mg Tuna salad
Vitamin B3 0mg 6.7mg Tuna salad
Vitamin B5 0mg 0.26mg Tuna salad
Vitamin B6 0mg 0.081mg Tuna salad
Folate 0µg 8µg Tuna salad
Vitamin B12 0µg 1.2µg Tuna salad
Vitamin K 60.2µg Olive oil
Tryptophan 0mg 0.18mg Tuna salad
Threonine 0mg 0.701mg Tuna salad
Isoleucine 0mg 0.739mg Tuna salad
Leucine 0mg 1.293mg Tuna salad
Lysine 0mg 1.457mg Tuna salad
Methionine 0mg 0.47mg Tuna salad
Phenylalanine 0mg 0.626mg Tuna salad
Valine 0mg 0.824mg Tuna salad
Histidine 0mg 0.467mg Tuna salad
Cholesterol 0mg 13mg Olive oil
Saturated Fat 13.808g 1.544g Tuna salad
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0g 0.014g Tuna salad
Monounsaturated Fat 72.961g 2.887g Olive oil
Polyunsaturated fat 10.523g 4.122g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Olive oil
29%
Tuna salad
Minerals Daily Need Coverage Score
2%
Olive oil
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 12.264g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.4)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 13mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.