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  6. Margarine vs. Tuna salad

Margarine vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between margarine and tuna salad

  • Margarine is higher in vitamin A, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, copper, iron, and vitamin B6.
  • Tuna salad covers your daily selenium needs 75% more than margarine.
  • Margarine contains 37 times more vitamin A than tuna salad. While margarine contains 3577IU of vitamin A, tuna salad contains only 97IU.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Fish, tuna salad.

Infographic

Margarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +888.9%
Contains more IronIron +1566.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3460%
Contains more SeleniumSelenium +∞%

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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +3312.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +29030.4%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +1100%
Contains more FolateFolate +700%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Margarine Tuna salad DV% diff.
Polyunsaturated fat 24.302g 4.122g 135%
Fats 80.71g 9.26g 110%
Monounsaturated fat 38.877g 2.887g 90%
Vitamin A 819µg 24µg 88%
Vitamin K 93µg 78%
Selenium 0µg 41.2µg 75%
Saturated fat 15.189g 1.544g 62%
Vitamin E 9mg 60%
Vitamin B12 0.1µg 1.2µg 46%
Vitamin B3 0.023mg 6.7mg 42%
Protein 0.16g 16.04g 32%
Calories 717kcal 187kcal 27%
Phosphorus 5mg 178mg 25%
Sodium 2mg 402mg 17%
Copper 0mg 0.145mg 16%
Iron 0.06mg 1mg 12%
Vitamin B6 0.009mg 0.081mg 6%
Vitamin B5 0.26mg 5%
Zinc 0mg 0.56mg 5%
Potassium 18mg 178mg 5%
Magnesium 3mg 19mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B2 0.037mg 0.07mg 3%
Carbs 0.7g 9.41g 3%
Manganese 0.04mg 2%
Choline 12.4mg 2%
Vitamin B1 0.01mg 0.031mg 2%
Vitamin C 0.2mg 2.2mg 2%
Folate 1µg 8µg 2%
Calcium 3mg 17mg 1%
Net carbs 0.7g 9.41g N/A
Trans fat 14.89g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +771.6%
Contains more ProteinProtein +9925%
Contains more CarbsCarbs +1244.3%
Contains more WaterWater +282.3%
Contains more OtherOther +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +1246.6%
Contains more Poly. FatPolyunsaturated fat +489.6%
Contains less Sat. FatSaturated fat -89.8%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.