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  6. Onion vs. Tuna salad

Onion vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between onions and tuna salad

  • Onions have more fiber and vitamin C; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron.
  • Tuna salad covers your daily selenium needs 74% more than onions.
  • Onions contain less saturated fat.

Specific food types used in this comparison are Onions, raw and Fish, tuna salad.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +35.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +222.5%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +376.2%
Contains more CopperCopper +271.8%
Contains more ZincZinc +229.4%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +8140%

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.
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 CVitamin C +236.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B3Vitamin B3 +5675.9%
Contains more Vitamin B5Vitamin B5 +111.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Onion Tuna salad DV% diff.
Selenium 0.5µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.116mg 6.7mg 41%
Protein 1.1g 16.04g 30%
Polyunsaturated fat 0.017g 4.122g 27%
Phosphorus 29mg 178mg 21%
Sodium 4mg 402mg 17%
Fats 0.1g 9.26g 14%
Copper 0.039mg 0.145mg 12%
Iron 0.21mg 1mg 10%
Fiber 1.7g 0g 7%
Saturated fat 0.042g 1.544g 7%
Monounsaturated fat 0.013g 2.887g 7%
Calories 40kcal 187kcal 7%
Vitamin C 7.4mg 2.2mg 6%
Zinc 0.17mg 0.56mg 4%
Cholesterol 0mg 13mg 4%
Manganese 0.129mg 0.04mg 4%
Folate 19µg 8µg 3%
Vitamin B6 0.12mg 0.081mg 3%
Vitamin B5 0.123mg 0.26mg 3%
Vitamin B2 0.027mg 0.07mg 3%
Vitamin A 0µg 24µg 3%
Fructose 1.29g 2%
Magnesium 10mg 19mg 2%
Vitamin B1 0.046mg 0.031mg 1%
Potassium 146mg 178mg 1%
Calcium 23mg 17mg 1%
Choline 6.1mg 1%
Carbs 9.34g 9.41g 0%
Net carbs 7.64g 9.41g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.18mg 0%
Threonine 0.021mg 0.701mg 0%
Isoleucine 0.014mg 0.739mg 0%
Leucine 0.025mg 1.293mg 0%
Lysine 0.039mg 1.457mg 0%
Methionine 0.002mg 0.47mg 0%
Phenylalanine 0.025mg 0.626mg 0%
Valine 0.021mg 0.824mg 0%
Histidine 0.014mg 0.467mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +41.1%
Contains more ProteinProtein +1358.2%
Contains more FatsFats +9160%
Contains more OtherOther +508.6%
~equal in Carbs ~9.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -97.3%
Contains more Mono. FatMonounsaturated fat +22107.7%
Contains more Poly. FatPolyunsaturated fat +24147.1%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.