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Egg vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between eggs and tuna salad?

  • Eggs are higher in copper, vitamin B2, vitamin B5, folate, and vitamin A; however, tuna salad is richer in vitamin B3 and selenium.
  • Eggs' daily need coverage for copper is 206% more.
  • Tuna salad contains 29 times less cholesterol than eggs. Eggs contain 373mg of cholesterol, while tuna salad contains 13mg.

We used Egg, whole, cooked, hard-boiled and Fish, tuna salad types in this article.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +194.1%
Contains more IronIron +19%
Contains more CopperCopper +1279.3%
Contains more ZincZinc +87.5%
Contains less SodiumSodium -69.2%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +41.3%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +33.8%
~equal in Phosphorus ~178mg

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.
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +520.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B2Vitamin B2 +632.9%
Contains more Vitamin B5Vitamin B5 +437.7%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +10368.8%
~equal in Vitamin B12 ~1.2µg

All nutrients comparison - raw data values

Nutrient Egg Tuna salad DV% diff.
Copper 2mg 0.145mg 206%
Cholesterol 373mg 13mg 120%
Choline 293.8mg 53%
Vitamin B3 0.064mg 6.7mg 41%
Vitamin B2 0.513mg 0.07mg 34%
Vitamin B5 1.398mg 0.26mg 23%
Selenium 30.8µg 41.2µg 19%
Polyunsaturated fat 1.414g 4.122g 18%
Vitamin A 149µg 24µg 14%
Sodium 124mg 402mg 12%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Folate 44µg 8µg 9%
Saturated fat 3.267g 1.544g 8%
Protein 12.58g 16.04g 7%
Vitamin E 1.03mg 7%
Vitamin B12 1.11µg 1.2µg 4%
Zinc 1.05mg 0.56mg 4%
Vitamin B6 0.121mg 0.081mg 3%
Calcium 50mg 17mg 3%
Carbs 1.12g 9.41g 3%
Monounsaturated fat 4.077g 2.887g 3%
Vitamin B1 0.066mg 0.031mg 3%
Calories 155kcal 187kcal 2%
Iron 1.19mg 1mg 2%
Potassium 126mg 178mg 2%
Magnesium 10mg 19mg 2%
Vitamin C 0mg 2.2mg 2%
Fats 10.61g 9.26g 2%
Manganese 0.026mg 0.04mg 1%
Phosphorus 172mg 178mg 1%
Net carbs 1.12g 9.41g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.18mg 0%
Threonine 0.604mg 0.701mg 0%
Isoleucine 0.686mg 0.739mg 0%
Leucine 1.075mg 1.293mg 0%
Lysine 0.904mg 1.457mg 0%
Methionine 0.392mg 0.47mg 0%
Phenylalanine 0.668mg 0.626mg 0%
Valine 0.767mg 0.824mg 0%
Histidine 0.298mg 0.467mg 0%
Omega-3 - EPA 0.005g 0.014g N/A
Omega-3 - DHA 0.038g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +14.6%
Contains more WaterWater +18.1%
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +740.2%
Contains more OtherOther +99.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +41.2%
Contains less Sat. FatSaturated fat -52.7%
Contains more Poly. FatPolyunsaturated fat +191.5%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.