Lentil vs. Tuna salad — In-Depth Nutrition Comparison

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How are lentil and tuna salad different?

Lentil is richer in folate, fiber, iron, manganese, copper, and vitamin B1, while tuna salad is higher in selenium, vitamin B12, and vitamin B3.
Tuna salad covers your daily need for selenium, 70% more than lentil.
Lentil is lower in sodium.

Lentils, mature seeds, cooked, boiled, without salt and Fish, tuna salad types were used 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.

Lentil

Tuna salad

Contains more MagnesiumMagnesium	+89.5%
Contains more CalciumCalcium	+11.8%
Contains more PotassiumPotassium	+107.3%
Contains more IronIron	+233%
Contains more CopperCopper	+73.1%
Contains more ZincZinc	+126.8%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+1135%

Contains more SeleniumSelenium

+1371.4%

~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.

Lentil

Tuna salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+445.2%
Contains more Vitamin B5Vitamin B5	+145.4%
Contains more Vitamin B6Vitamin B6	+119.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2162.5%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+46.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+532.1%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	41.2µg	70%
Vitamin B12	0µg	1.2µg	50%
Folate	181µg	8µg	43%
Vitamin B3	1.06mg	6.7mg	35%
Fiber	7.9g	0g	32%
Iron	3.33mg	1mg	29%
Polyunsaturated fat	0.175g	4.122g	26%
Manganese	0.494mg	0.04mg	20%
Sodium	2mg	402mg	17%
Fats	0.38g	9.26g	14%
Protein	9.02g	16.04g	14%
Vitamin B1	0.169mg	0.031mg	12%
Copper	0.251mg	0.145mg	12%
Vitamin B5	0.638mg	0.26mg	8%
Saturated fat	0.053g	1.544g	7%
Vitamin B6	0.178mg	0.081mg	7%
Monounsaturated fat	0.064g	2.887g	7%
Zinc	1.27mg	0.56mg	6%
Potassium	369mg	178mg	6%
Choline	32.7mg		6%
Magnesium	36mg	19mg	4%
Cholesterol	0mg	13mg	4%
Carbs	20.13g	9.41g	4%
Calories	116kcal	187kcal	4%
Vitamin A	0µg	24µg	3%
Vitamin E	0.11mg		1%
Vitamin K	1.7µg		1%
Vitamin C	1.5mg	2.2mg	1%
Net carbs	12.23g	9.41g	N/A
Calcium	19mg	17mg	0%
Sugar	1.8g		N/A
Phosphorus	180mg	178mg	0%
Vitamin B2	0.073mg	0.07mg	0%
Tryptophan	0.081mg	0.18mg	0%
Threonine	0.323mg	0.701mg	0%
Isoleucine	0.39mg	0.739mg	0%
Leucine	0.654mg	1.293mg	0%
Lysine	0.63mg	1.457mg	0%
Methionine	0.077mg	0.47mg	0%
Phenylalanine	0.445mg	0.626mg	0%
Valine	0.448mg	0.824mg	0%
Histidine	0.254mg	0.467mg	0%
Omega-3 - EPA	0g	0.014g	N/A
Omega-3 - DHA	0g	0.055g	N/A