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  6. Eggnog vs. Tuna salad

Eggnog vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between eggnog and tuna salad

  • Eggnog is higher in calcium and vitamin B2, yet tuna salad is higher in selenium, vitamin B3, vitamin B12, copper, iron, and phosphorus.
  • Tuna salad covers your daily selenium needs 67% more than eggnog.
  • Eggnog contains 8 times more calcium than tuna salad. While eggnog contains 130mg of calcium, tuna salad contains only 17mg.
  • The amount of cholesterol in tuna salad is lower.

Food varieties used in this article are Eggnog and Fish, tuna salad.

Infographic

Eggnog 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.
Eggnog
Eggnog
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +664.7%
Contains less SodiumSodium -86.6%
Contains more IronIron +400%
Contains more CopperCopper +1015.4%
Contains more ZincZinc +21.7%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +700%
Contains more SeleniumSelenium +881%
~equal in Magnesium ~19mg
~equal in Potassium ~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.
Eggnog
Eggnog
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 +145.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin B3Vitamin B3 +6281%
Contains more Vitamin B6Vitamin B6 +62%
Contains more Vitamin B12Vitamin B12 +166.7%
Contains more FolateFolate +700%
~equal in Vitamin B1 ~0.031mg

All nutrients comparison - raw data values

Nutrient Eggnog Tuna salad DV% diff.
Selenium 4.2µg 41.2µg 67%
Vitamin B3 0.105mg 6.7mg 41%
Vitamin B12 0.45µg 1.2µg 31%
Polyunsaturated fat 0.198g 4.122g 26%
Protein 4.55g 16.04g 23%
Copper 0.013mg 0.145mg 15%
Sodium 54mg 402mg 15%
Cholesterol 59mg 13mg 15%
Calcium 130mg 17mg 11%
Iron 0.2mg 1mg 10%
Phosphorus 109mg 178mg 10%
Choline 52.2mg 9%
Vitamin B2 0.19mg 0.07mg 9%
Fats 4.19g 9.26g 8%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Saturated fat 2.591g 1.544g 5%
Calories 88kcal 187kcal 5%
Monounsaturated fat 1.302g 2.887g 4%
Vitamin A 59µg 24µg 4%
Vitamin B5 0.417mg 0.26mg 3%
Manganese 0.005mg 0.04mg 2%
Folate 1µg 8µg 2%
Vitamin B6 0.05mg 0.081mg 2%
Vitamin C 1.5mg 2.2mg 1%
Vitamin E 0.21mg 1%
Zinc 0.46mg 0.56mg 1%
Carbs 8.05g 9.41g 0%
Net carbs 8.05g 9.41g N/A
Magnesium 19mg 19mg 0%
Potassium 165mg 178mg 0%
Sugar 8.05g N/A
Vitamin B1 0.034mg 0.031mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.085mg 0.18mg 0%
Threonine 0.201mg 0.701mg 0%
Isoleucine 0.237mg 0.739mg 0%
Leucine 0.383mg 1.293mg 0%
Lysine 0.257mg 1.457mg 0%
Methionine 0.12mg 0.47mg 0%
Phenylalanine 0.225mg 0.626mg 0%
Valine 0.289mg 0.824mg 0%
Histidine 0.108mg 0.467mg 0%
Fructose 0.04g 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
Eggnog
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 WaterWater +30.7%
Contains more ProteinProtein +252.5%
Contains more FatsFats +121%
Contains more CarbsCarbs +16.9%
Contains more OtherOther +217.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
0
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -40.4%
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +1981.8%

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.