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  6. Dates vs. Tuna salad

Dates vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between dates and tuna salad

  • Dates are higher in fiber, potassium, manganese, and copper, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Tuna salad covers your daily selenium needs 69% more than dates.
  • The amount of saturated fat in dates is lower.

Food varieties used in this article are Dates, deglet noor and Fish, tuna salad.

Infographic

Dates 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.
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +126.3%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +268.5%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +555%
Contains more ZincZinc +93.1%
Contains more PhosphorusPhosphorus +187.1%
Contains more SeleniumSelenium +1273.3%
~equal in Iron ~1mg

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.
Dates
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B1Vitamin B1 +67.7%
Contains more Vitamin B5Vitamin B5 +126.5%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +425.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Dates Tuna salad DV% diff.
Selenium 3µg 41.2µg 69%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1.274mg 6.7mg 34%
Fiber 8g 0g 32%
Polyunsaturated fat 0.019g 4.122g 27%
Protein 2.45g 16.04g 27%
Fructose 19.56g 24%
Carbs 75.03g 9.41g 22%
Phosphorus 62mg 178mg 17%
Sodium 2mg 402mg 17%
Fats 0.39g 9.26g 14%
Potassium 656mg 178mg 14%
Manganese 0.262mg 0.04mg 10%
Vitamin B5 0.589mg 0.26mg 7%
Copper 0.206mg 0.145mg 7%
Monounsaturated fat 0.036g 2.887g 7%
Saturated fat 0.032g 1.544g 7%
Magnesium 43mg 19mg 6%
Vitamin B6 0.165mg 0.081mg 6%
Calories 282kcal 187kcal 5%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Folate 19µg 8µg 3%
Vitamin K 2.7µg 2%
Vitamin B1 0.052mg 0.031mg 2%
Vitamin C 0.4mg 2.2mg 2%
Calcium 39mg 17mg 2%
Zinc 0.29mg 0.56mg 2%
Choline 6.3mg 1%
Net carbs 67.03g 9.41g N/A
Iron 1.02mg 1mg 0%
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Vitamin B2 0.066mg 0.07mg 0%
Tryptophan 0.012mg 0.18mg 0%
Threonine 0.043mg 0.701mg 0%
Isoleucine 0.049mg 0.739mg 0%
Leucine 0.084mg 1.293mg 0%
Lysine 0.066mg 1.457mg 0%
Methionine 0.022mg 0.47mg 0%
Phenylalanine 0.05mg 0.626mg 0%
Valine 0.071mg 0.824mg 0%
Histidine 0.032mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +697.3%
Contains more ProteinProtein +554.7%
Contains more FatsFats +2274.4%
Contains more WaterWater +207.6%
Contains more OtherOther +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -97.9%
Contains more Mono. FatMonounsaturated fat +7919.4%
Contains more Poly. FatPolyunsaturated fat +21594.7%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.