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  6. Mixed nuts vs. Tuna salad

Mixed nuts vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between Mixed nuts and Tuna salad

  • Mixed nuts are higher in Manganese, Copper, Magnesium, Phosphorus, Fiber, Zinc, Vitamin B6, and Iron, yet Tuna salad is higher in Vitamin B12.
  • Mixed nuts covers your daily Manganese needs 87% more than Tuna salad.
  • The amount of Saturated Fat in Tuna salad is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fish, tuna salad.

Infographic

Mixed nuts 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.
Mixed nuts
Mixed nuts
9
:
1
Tuna salad
Tuna salad
Contains more Calcium +588.2%
Contains more Iron +161%
Contains more Magnesium +1105.3%
Contains more Phosphorus +156.2%
Contains more Potassium +255.1%
Contains less Sodium -98.8%
Contains more Zinc +500%
Contains more Copper +525.5%
Contains more Manganese +5000%
Contains more Selenium +21.5%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +588.2%
Contains more Iron +161%
Contains more Magnesium +1105.3%
Contains more Phosphorus +156.2%
Contains more Potassium +255.1%
Contains less Sodium -98.8%
Contains more Zinc +500%
Contains more Copper +525.5%
Contains more Manganese +5000%
Contains more Selenium +21.5%

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.
Mixed nuts
Mixed nuts
9
:
3
Tuna salad
Tuna salad
Contains more Vitamin B1 +509.7%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +338.5%
Contains more Vitamin B6 +334.6%
Contains more Folate +937.5%
Contains more Vitamin A +3133.3%
Contains more Vitamin C +340%
Contains more Vitamin B12 +∞%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B1 +509.7%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +338.5%
Contains more Vitamin B6 +334.6%
Contains more Folate +937.5%
Contains more Vitamin A +3133.3%
Contains more Vitamin C +340%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
4
:
1
Tuna salad
Tuna salad
Contains more Protein +24.9%
Contains more Fats +482.6%
Contains more Carbs +123.7%
Contains more Other +35.2%
Contains more Water +2936.5%
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Tuna salad
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 Protein +24.9%
Contains more Fats +482.6%
Contains more Carbs +123.7%
Contains more Other +35.2%
Contains more Water +2936.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +886.8%
Contains more Polyunsaturated fat +254.5%
Contains less Saturated Fat -82.3%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +886.8%
Contains more Polyunsaturated fat +254.5%
Contains less Saturated Fat -82.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Tuna salad
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Tuna salad Opinion
Net carbs 14.05g 9.41g Mixed nuts
Protein 20.04g 16.04g Mixed nuts
Fats 53.95g 9.26g Mixed nuts
Carbs 21.05g 9.41g Mixed nuts
Calories 607kcal 187kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Tuna salad
Fiber 7g 0g Mixed nuts
Calcium 117mg 17mg Mixed nuts
Iron 2.61mg 1mg Mixed nuts
Magnesium 229mg 19mg Mixed nuts
Phosphorus 456mg 178mg Mixed nuts
Potassium 632mg 178mg Mixed nuts
Sodium 5mg 402mg Mixed nuts
Zinc 3.36mg 0.56mg Mixed nuts
Copper 0.907mg 0.145mg Mixed nuts
Manganese 2.04mg 0.04mg Mixed nuts
Selenium 33.9µg 41.2µg Tuna salad
Vitamin A 3IU 97IU Tuna salad
Vitamin A RAE 0µg 24µg Tuna salad
Vitamin E 7.82mg Mixed nuts
Vitamin C 0.5mg 2.2mg Tuna salad
Vitamin B1 0.189mg 0.031mg Mixed nuts
Vitamin B2 0.196mg 0.07mg Mixed nuts
Vitamin B3 7.709mg 6.7mg Mixed nuts
Vitamin B5 1.14mg 0.26mg Mixed nuts
Vitamin B6 0.352mg 0.081mg Mixed nuts
Folate 83µg 8µg Mixed nuts
Vitamin B12 0µg 1.2µg Tuna salad
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.22mg 0.18mg Mixed nuts
Threonine 0.703mg 0.701mg Mixed nuts
Isoleucine 0.826mg 0.739mg Mixed nuts
Leucine 1.656mg 1.293mg Mixed nuts
Lysine 0.782mg 1.457mg Tuna salad
Methionine 0.283mg 0.47mg Tuna salad
Phenylalanine 1.182mg 0.626mg Mixed nuts
Valine 1.001mg 0.824mg Mixed nuts
Histidine 0.572mg 0.467mg Mixed nuts
Cholesterol 0mg 13mg Mixed nuts
Trans Fat 0.055g Tuna salad
Saturated Fat 8.711g 1.544g Tuna salad
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0.005g 0.014g Tuna salad
Monounsaturated Fat 28.488g 2.887g Mixed nuts
Polyunsaturated fat 14.612g 4.122g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
52%
Mixed nuts
29%
Tuna salad
Minerals Daily Need Coverage Score
139%
Mixed nuts
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 7.167g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 24)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 397mg)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.