Flatfish vs. Tuna salad — In-Depth Nutrition Comparison
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What are the differences between flatfish and tuna salad?
- Flatfish is higher in phosphorus; however, tuna salad is richer in vitamin B3, selenium, copper, iron, monounsaturated fat, and polyunsaturated fat.
- Tuna salad's daily need coverage for vitamin B3 is 34% more.
- Tuna salad contains 4 times less cholesterol than flatfish. Flatfish contains 56mg of cholesterol, while tuna salad contains 13mg.
We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tuna salad types in this article.
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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 more MagnesiumMagnesium | +15.8% |
| Contains more CalciumCalcium | +47.1% |
| Contains more PhosphorusPhosphorus | +73.6% |
| Contains less SodiumSodium | -9.7% |
| Contains more IronIron | +334.8% |
| Contains more CopperCopper | +530.4% |
| Contains more ZincZinc | +43.6% |
| Contains more ManganeseManganese | +135.3% |
| Contains more SeleniumSelenium | +26.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +19.2% |
| Contains more Vitamin B2Vitamin B2 | +180% |
| Contains more Vitamin B3Vitamin B3 | +424.3% |
| Contains more Vitamin B5Vitamin B5 | +14.5% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more WaterWater | +28.4% |
| Contains more FatsFats | +290.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +66.4% |
~equal in
Protein
~16.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
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 | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +339.4% |
| Contains more Poly. FatPolyunsaturated fat | +798% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 1.278mg | 6.7mg | 34% |
| Polyunsaturated fat | 0.459g | 4.122g | 24% |
| Phosphorus | 309mg | 178mg | 19% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Selenium | 32.6µg | 41.2µg | 16% |
| Choline | 79.9mg | 15% | |
| Cholesterol | 56mg | 13mg | 14% |
| Copper | 0.023mg | 0.145mg | 14% |
| Fats | 2.37g | 9.26g | 11% |
| Iron | 0.23mg | 1mg | 10% |
| Monounsaturated fat | 0.657g | 2.887g | 6% |
| Vitamin E | 0.77mg | 5% | |
| Saturated fat | 0.542g | 1.544g | 5% |
| Vitamin B12 | 1.31µg | 1.2µg | 5% |
| Calories | 86kcal | 187kcal | 5% |
| Carbs | 0g | 9.41g | 3% |
| Vitamin B6 | 0.115mg | 0.081mg | 3% |
| Vitamin B2 | 0.025mg | 0.07mg | 3% |
| Zinc | 0.39mg | 0.56mg | 2% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Sodium | 363mg | 402mg | 2% |
| Protein | 15.24g | 16.04g | 2% |
| Magnesium | 22mg | 19mg | 1% |
| Folate | 6µg | 8µg | 1% |
| Vitamin A | 12µg | 24µg | 1% |
| Calcium | 25mg | 17mg | 1% |
| Vitamin B5 | 0.227mg | 0.26mg | 1% |
| Potassium | 197mg | 178mg | 1% |
| Manganese | 0.017mg | 0.04mg | 1% |
| Net carbs | 0g | 9.41g | N/A |
| Vitamin B1 | 0.026mg | 0.031mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.18mg | 0% |
| Threonine | 0.719mg | 0.701mg | 0% |
| Isoleucine | 0.754mg | 0.739mg | 0% |
| Leucine | 1.335mg | 1.293mg | 0% |
| Lysine | 1.561mg | 1.457mg | 0% |
| Methionine | 0.56mg | 0.47mg | 0% |
| Phenylalanine | 0.624mg | 0.626mg | 0% |
| Valine | 0.8mg | 0.824mg | 0% |
| Histidine | 0.374mg | 0.467mg | 0% |
| Omega-3 - EPA | 0.168g | 0.014g | N/A |
| Omega-3 - DHA | 0.132g | 0.055g | N/A |
| Omega-3 - DPA | 0.034g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | 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
28%
27%
Minerals Daily Need Coverage Score
43%
49%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 1.002g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.