Egg white vs. Tuna salad — In-Depth Nutrition Comparison
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Important differences between egg whites and tuna salad
- Egg whites have more vitamin B2; however, tuna salad has more vitamin B12, vitamin B3, selenium, phosphorus, copper, iron, and vitamin B6.
- Tuna salad's daily need coverage for vitamin B12 is 46% more.
- Egg whites have 6 times more vitamin B2 than tuna salad. Egg whites have 0.439mg of vitamin B2, while tuna salad has 0.07mg.
- Egg whites are lower in sodium.
The food varieties used in the comparison are Egg, white, raw, fresh and Fish, tuna salad.
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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.
| Contains less SodiumSodium | -58.7% |
| Contains more MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +1150% |
| Contains more CopperCopper | +530.4% |
| Contains more ZincZinc | +1766.7% |
| Contains more PhosphorusPhosphorus | +1086.7% |
| Contains more ManganeseManganese | +263.6% |
| Contains more SeleniumSelenium | +106% |
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.
| Contains more Vitamin B2Vitamin B2 | +527.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +675% |
| Contains more Vitamin B3Vitamin B3 | +6281% |
| Contains more Vitamin B5Vitamin B5 | +36.8% |
| Contains more Vitamin B6Vitamin B6 | +1520% |
| Contains more Vitamin B12Vitamin B12 | +1233.3% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more WaterWater | +38.6% |
| Contains more ProteinProtein | +47.2% |
| Contains more FatsFats | +5347.1% |
| Contains more CarbsCarbs | +1189% |
| Contains more OtherOther | +238.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.09µg | 1.2µg | 46% |
| Vitamin B3 | 0.105mg | 6.7mg | 41% |
| Selenium | 20µg | 41.2µg | 39% |
| Vitamin B2 | 0.439mg | 0.07mg | 28% |
| Polyunsaturated fat | 0g | 4.122g | 27% |
| Phosphorus | 15mg | 178mg | 23% |
| Fats | 0.17g | 9.26g | 14% |
| Copper | 0.023mg | 0.145mg | 14% |
| Iron | 0.08mg | 1mg | 12% |
| Protein | 10.9g | 16.04g | 10% |
| Sodium | 166mg | 402mg | 10% |
| Monounsaturated fat | 0g | 2.887g | 7% |
| Saturated fat | 0g | 1.544g | 7% |
| Calories | 52kcal | 187kcal | 7% |
| Vitamin B6 | 0.005mg | 0.081mg | 6% |
| Zinc | 0.03mg | 0.56mg | 5% |
| Cholesterol | 0mg | 13mg | 4% |
| Carbs | 0.73g | 9.41g | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Vitamin B1 | 0.004mg | 0.031mg | 2% |
| Magnesium | 11mg | 19mg | 2% |
| Manganese | 0.011mg | 0.04mg | 1% |
| Calcium | 7mg | 17mg | 1% |
| Vitamin B5 | 0.19mg | 0.26mg | 1% |
| Folate | 4µg | 8µg | 1% |
| Net carbs | 0.73g | 9.41g | N/A |
| Potassium | 163mg | 178mg | 0% |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.18mg | 0% |
| Threonine | 0.449mg | 0.701mg | 0% |
| Isoleucine | 0.661mg | 0.739mg | 0% |
| Leucine | 1.016mg | 1.293mg | 0% |
| Lysine | 0.806mg | 1.457mg | 0% |
| Methionine | 0.399mg | 0.47mg | 0% |
| Phenylalanine | 0.686mg | 0.626mg | 0% |
| Valine | 0.809mg | 0.824mg | 0% |
| Histidine | 0.29mg | 0.467mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
27%
Minerals Daily Need Coverage Score
17%
49%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.71g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad is cheaper (difference - $1)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.544g)
Which food is richer in vitamins?
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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.