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  6. Tilapia vs. Tuna salad

Tilapia vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between Tilapia and Tuna salad

  • Tilapia has more Vitamin B12, Selenium, Vitamin B5, Potassium, and Vitamin B1, however, Tuna salad is richer in Vitamin B3, and Copper.
  • Tilapia covers your daily Vitamin B12 needs 28% more than Tuna salad.
  • Tuna salad has 4 times less Cholesterol than Tilapia. Tilapia has 57mg of Cholesterol, while Tuna salad has 13mg.

Specific food types used in this comparison are Fish, tilapia, cooked, dry heat and Fish, tuna salad.

Infographic

Tilapia 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.
Tilapia
Tilapia
5
:
5
Tuna salad
Tuna salad
Contains more Magnesium +78.9%
Contains more Phosphorus +14.6%
Contains more Potassium +113.5%
Contains less Sodium -86.1%
Contains more Selenium +32%
Contains more Calcium +21.4%
Contains more Iron +44.9%
Contains more Zinc +36.6%
Contains more Copper +93.3%
Equal in Manganese - 0.04
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Magnesium +78.9%
Contains more Phosphorus +14.6%
Contains more Potassium +113.5%
Contains less Sodium -86.1%
Contains more Selenium +32%
Contains more Calcium +21.4%
Contains more Iron +44.9%
Contains more Zinc +36.6%
Contains more Copper +93.3%
Equal in Manganese - 0.04

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.
Tilapia
Tilapia
8
:
4
Tuna salad
Tuna salad
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +55%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.2%
Contains more Folate +33.3%
Equal in Vitamin B2 - 0.07
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +55%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.2%
Contains more Folate +33.3%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
3
Tuna salad
Tuna salad
Contains more Protein +63%
Contains more Water +13.3%
Contains more Fats +249.4%
Contains more Carbs +∞%
Equal in Other - 2.13
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Tuna salad
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 Protein +63%
Contains more Water +13.3%
Contains more Fats +249.4%
Contains more Carbs +∞%
Equal in Other - 2.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +202.3%
Contains more Polyunsaturated fat +587%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +202.3%
Contains more Polyunsaturated fat +587%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 26.15g 16.04g Tilapia
Fats 2.65g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 128kcal 187kcal Tuna salad
Calcium 14mg 17mg Tuna salad
Iron 0.69mg 1mg Tuna salad
Magnesium 34mg 19mg Tilapia
Phosphorus 204mg 178mg Tilapia
Potassium 380mg 178mg Tilapia
Sodium 56mg 402mg Tilapia
Zinc 0.41mg 0.56mg Tuna salad
Copper 0.075mg 0.145mg Tuna salad
Manganese 0.037mg 0.04mg Tuna salad
Selenium 54.4µg 41.2µg Tilapia
Vitamin A 0IU 97IU Tuna salad
Vitamin A RAE 0µg 24µg Tuna salad
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.093mg 0.031mg Tilapia
Vitamin B2 0.073mg 0.07mg Tilapia
Vitamin B3 4.745mg 6.7mg Tuna salad
Vitamin B5 0.664mg 0.26mg Tilapia
Vitamin B6 0.123mg 0.081mg Tilapia
Folate 6µg 8µg Tuna salad
Vitamin B12 1.86µg 1.2µg Tilapia
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.18mg Tilapia
Threonine 1.156mg 0.701mg Tilapia
Isoleucine 1.22mg 0.739mg Tilapia
Leucine 2.04mg 1.293mg Tilapia
Lysine 2.315mg 1.457mg Tilapia
Methionine 0.766mg 0.47mg Tilapia
Phenylalanine 1.05mg 0.626mg Tilapia
Valine 1.28mg 0.824mg Tilapia
Histidine 0.585mg 0.467mg Tilapia
Cholesterol 57mg 13mg Tuna salad
Saturated Fat 0.94g 1.544g Tilapia
Omega-3 - DHA 0.13g 0.055g Tilapia
Omega-3 - EPA 0.005g 0.014g Tuna salad
Omega-3 - DPA 0.06g Tilapia
Monounsaturated Fat 0.955g 2.887g Tuna salad
Polyunsaturated fat 0.6g 4.122g Tuna salad
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
47%
Tilapia
29%
Tuna salad
Minerals Daily Need Coverage Score
52%
Tilapia
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 44mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.604g)
Which food is richer in vitamins?
Tilapia
Tilapia 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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.