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  6. Orange vs. Tuna salad

Orange vs. Tuna salad — In-Depth Nutrition Comparison

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How are oranges and tuna salad different?

  • Oranges are richer in vitamin C and fiber, while tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, iron, and copper.
  • Tuna salad covers your daily need for selenium, 74% more than oranges.
  • Oranges are lower in saturated fat.

Oranges, raw, all commercial varieties and Fish, tuna salad types were used in this article.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 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 +135.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +900%
Contains more CopperCopper +222.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +1171.4%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +8140%
~equal in Potassium ~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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +2318.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more FolateFolate +275%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +118.2%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +2275.9%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Tuna salad DV% diff.
Selenium 0.5µg 41.2µg 74%
Vitamin C 53.2mg 2.2mg 57%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.282mg 6.7mg 40%
Protein 0.94g 16.04g 30%
Polyunsaturated fat 0.025g 4.122g 27%
Phosphorus 14mg 178mg 23%
Sodium 0mg 402mg 17%
Fats 0.12g 9.26g 14%
Iron 0.1mg 1mg 11%
Copper 0.045mg 0.145mg 11%
Fiber 2.4g 0g 10%
Calories 47kcal 187kcal 7%
Monounsaturated fat 0.023g 2.887g 7%
Saturated fat 0.015g 1.544g 7%
Folate 30µg 8µg 6%
Vitamin B1 0.087mg 0.031mg 5%
Zinc 0.07mg 0.56mg 4%
Cholesterol 0mg 13mg 4%
Calcium 40mg 17mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Choline 8.4mg 2%
Magnesium 10mg 19mg 2%
Vitamin B6 0.06mg 0.081mg 2%
Vitamin A 11µg 24µg 1%
Vitamin E 0.18mg 1%
Carbs 11.75g 9.41g 1%
Manganese 0.025mg 0.04mg 1%
Net carbs 9.35g 9.41g N/A
Potassium 181mg 178mg 0%
Sugar 9.35g N/A
Vitamin B5 0.25mg 0.26mg 0%
Tryptophan 0.009mg 0.18mg 0%
Threonine 0.015mg 0.701mg 0%
Isoleucine 0.025mg 0.739mg 0%
Leucine 0.023mg 1.293mg 0%
Lysine 0.047mg 1.457mg 0%
Methionine 0.02mg 0.47mg 0%
Phenylalanine 0.031mg 0.626mg 0%
Valine 0.04mg 0.824mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +24.9%
Contains more WaterWater +37.3%
Contains more ProteinProtein +1606.4%
Contains more FatsFats +7616.7%
Contains more OtherOther +384.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99%
Contains more Mono. FatMonounsaturated fat +12452.2%
Contains more Poly. FatPolyunsaturated fat +16388%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.