Smoothie vs. Tuna salad — In-Depth Nutrition Comparison
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A recap on differences between smoothie and tuna salad
- Smoothie is higher in vitamin C and vitamin A, yet tuna salad is higher in vitamin B12, vitamin B3, and iron.
- Tuna salad covers your daily vitamin B12 needs 40% more than smoothie.
- Smoothie contains 11 times more vitamin C than tuna salad. While smoothie contains 24.5mg of vitamin C, tuna salad contains only 2.2mg.
- The amount of sodium in smoothie is lower.
Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Fish, 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.
| Contains more CalciumCalcium | +141.2% |
| Contains less SodiumSodium | -92.8% |
| Contains more PotassiumPotassium | +641.7% |
| Contains more IronIron | +566.7% |
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.
| Contains more Vitamin CVitamin C | +1013.6% |
| Contains more Vitamin B3Vitamin B3 | +721.1% |
| Contains more Vitamin B12Vitamin B12 | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more WaterWater | +42.9% |
| Contains more ProteinProtein | +1214.8% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +15.3% |
| Contains more OtherOther | +526.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 41.2µg | 75% | |
| Vitamin B12 | 0.24µg | 1.2µg | 40% |
| Vitamin B3 | 0.816mg | 6.7mg | 37% |
| Protein | 1.22g | 16.04g | 30% |
| Polyunsaturated fat | 4.122g | 27% | |
| Vitamin C | 24.5mg | 2.2mg | 25% |
| Phosphorus | 178mg | 25% | |
| Sodium | 29mg | 402mg | 16% |
| Copper | 0.145mg | 16% | |
| Fats | 0g | 9.26g | 14% |
| Iron | 0.15mg | 1mg | 11% |
| Calories | 37kcal | 187kcal | 8% |
| Monounsaturated fat | 2.887g | 7% | |
| Saturated fat | 0g | 1.544g | 7% |
| Vitamin B5 | 0.26mg | 5% | |
| Vitamin B2 | 0.07mg | 5% | |
| Zinc | 0.56mg | 5% | |
| Potassium | 24mg | 178mg | 5% |
| Magnesium | 19mg | 5% | |
| Cholesterol | 0mg | 13mg | 4% |
| Vitamin A | 24µg | 3% | |
| Vitamin B1 | 0.031mg | 3% | |
| Manganese | 0.04mg | 2% | |
| Calcium | 41mg | 17mg | 2% |
| Folate | 8µg | 2% | |
| Carbs | 8.16g | 9.41g | 0% |
| Net carbs | 8.16g | 9.41g | N/A |
| Sugar | 7.35g | N/A | |
| Vitamin B6 | 0.082mg | 0.081mg | 0% |
| 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 | 0.014g | N/A | |
| Omega-3 - DHA | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
27%
Minerals Daily Need Coverage Score
2%
49%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Smoothie contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 1.544g)
Which food is cheaper?
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The foods are relatively equal in price ($)