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  6. Orange juice vs. Tuna salad

Orange juice vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between orange juice and tuna salad

  • Orange juice is richer in vitamin C and folate, yet tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron.
  • Daily need coverage for selenium for tuna salad is 75% higher.
  • Orange juice contains 23 times more vitamin C than tuna salad. Orange juice contains 50mg of vitamin C, while tuna salad contains 2.2mg.
  • Orange juice contains less saturated fat.

Food types used in this article are Orange juice, raw and Fish, tuna salad.

Infographic

Orange juice vs Tuna salad infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 PotassiumPotassium +12.4%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +54.5%
Contains more IronIron +400%
Contains more CopperCopper +229.5%
Contains more ZincZinc +1020%
Contains more PhosphorusPhosphorus +947.1%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +41100%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +2172.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Orange juice Tuna salad DV% diff.
Selenium 0.1µg 41.2µg 75%
Vitamin C 50mg 2.2mg 53%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.4mg 6.7mg 39%
Protein 0.7g 16.04g 31%
Polyunsaturated fat 0.04g 4.122g 27%
Phosphorus 17mg 178mg 23%
Sodium 1mg 402mg 17%
Fats 0.2g 9.26g 14%
Copper 0.044mg 0.145mg 11%
Iron 0.2mg 1mg 10%
Calories 45kcal 187kcal 7%
Saturated fat 0.024g 1.544g 7%
Monounsaturated fat 0.036g 2.887g 7%
Folate 30µg 8µg 6%
Zinc 0.05mg 0.56mg 5%
Vitamin B1 0.09mg 0.031mg 5%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.04mg 0.081mg 3%
Vitamin B2 0.03mg 0.07mg 3%
Vitamin A 10µg 24µg 2%
Magnesium 11mg 19mg 2%
Manganese 0.014mg 0.04mg 1%
Choline 6.2mg 1%
Fiber 0.2g 0g 1%
Vitamin B5 0.19mg 0.26mg 1%
Potassium 200mg 178mg 1%
Calcium 11mg 17mg 1%
Carbs 10.4g 9.41g 0%
Net carbs 10.2g 9.41g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.18mg 0%
Threonine 0.008mg 0.701mg 0%
Isoleucine 0.008mg 0.739mg 0%
Leucine 0.013mg 1.293mg 0%
Lysine 0.009mg 1.457mg 0%
Methionine 0.003mg 0.47mg 0%
Phenylalanine 0.009mg 0.626mg 0%
Valine 0.011mg 0.824mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +39.8%
Contains more ProteinProtein +2191.4%
Contains more FatsFats +4530%
Contains more OtherOther +432.5%
~equal in Carbs ~9.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -98.4%
Contains more Mono. FatMonounsaturated fat +7919.4%
Contains more Poly. FatPolyunsaturated fat +10205%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.