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Sweet roll vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between sweet roll and tuna salad

  • Sweet roll is richer in vitamin B1, folate, vitamin B2, manganese, and fiber, yet tuna salad is richer in vitamin B12, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for tuna salad is 44% higher.
  • Tuna salad contains less cholesterol.

Food types used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Fish, tuna salad.

Infographic

Sweet roll 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +323.5%
Contains more IronIron +60%
Contains less SodiumSodium -24.4%
Contains more ManganeseManganese +650%
Contains more MagnesiumMagnesium +11.8%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +64.8%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +142.4%
~equal in Zinc ~0.56mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 AVitamin A +158.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +945.2%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B12Vitamin B12 +757.1%
~equal in Vitamin C ~2.2mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 FatsFats +77.1%
Contains more CarbsCarbs +440.9%
Contains more ProteinProtein +158.7%
Contains more WaterWater +154.7%
Contains more OtherOther +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains less Sat. FatSaturated fat -49.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Tuna salad DV% diff.
Vitamin B12 0.14µg 1.2µg 44%
Selenium 17µg 41.2µg 44%
Vitamin B3 2.384mg 6.7mg 27%
Vitamin B1 0.324mg 0.031mg 24%
Polyunsaturated fat 7.473g 4.122g 22%
Protein 6.2g 16.04g 20%
Cholesterol 66mg 13mg 18%
Folate 72µg 8µg 16%
Vitamin B2 0.265mg 0.07mg 15%
Phosphorus 76mg 178mg 15%
Carbs 50.9g 9.41g 14%
Vitamin E 1.99mg 13%
Fats 16.4g 9.26g 11%
Manganese 0.3mg 0.04mg 11%
Fiber 2.4g 0g 10%
Calories 372kcal 187kcal 9%
Choline 41.3mg 8%
Iron 1.6mg 1mg 8%
Saturated fat 3.079g 1.544g 7%
Copper 0.088mg 0.145mg 6%
Calcium 72mg 17mg 6%
Monounsaturated fat 4.797g 2.887g 5%
Vitamin K 4.4µg 4%
Vitamin A 62µg 24µg 4%
Sodium 304mg 402mg 4%
Vitamin B5 0.406mg 0.26mg 3%
Vitamin B6 0.107mg 0.081mg 2%
Potassium 111mg 178mg 2%
Vitamin C 2mg 2.2mg 0%
Net carbs 48.5g 9.41g N/A
Magnesium 17mg 19mg 0%
Sugar 31.73g N/A
Zinc 0.59mg 0.56mg 0%
Tryptophan 0.074mg 0.18mg 0%
Threonine 0.211mg 0.701mg 0%
Isoleucine 0.259mg 0.739mg 0%
Leucine 0.458mg 1.293mg 0%
Lysine 0.243mg 1.457mg 0%
Methionine 0.117mg 0.47mg 0%
Phenylalanine 0.3mg 0.626mg 0%
Valine 0.291mg 0.824mg 0%
Histidine 0.145mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.004g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet roll
27%
Tuna salad
Minerals Daily Need Coverage Score
35%
Sweet roll
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 31.73g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 1.535g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 98mg)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.