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  6. Tuna salad vs. Almond butter

Tuna salad vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and almond butter

  • Tuna salad has more selenium and vitamin B12; however, almond butter is higher in manganese, copper, vitamin B2, magnesium, phosphorus, fiber, calcium, and iron.
  • Almond butter covers your daily need for manganese, 91% more than tuna salad.

These are the specific foods used in this comparison Fish, tuna salad and Nuts, almond butter, plain, without salt added.

Infographic

Tuna salad vs Almond butter 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +1616.7%
Contains more MagnesiumMagnesium +1368.4%
Contains more CalciumCalcium +1941.2%
Contains more PotassiumPotassium +320.2%
Contains more IronIron +249%
Contains more CopperCopper +544.1%
Contains more ZincZinc +487.5%
Contains more PhosphorusPhosphorus +185.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +5227.5%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +1241.4%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +27.2%
Contains more FolateFolate +562.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Almond butter DV% diff.
Vitamin E 24.21mg 161%
Manganese 0.04mg 2.131mg 91%
Copper 0.145mg 0.934mg 88%
Monounsaturated fat 2.887g 32.445g 74%
Fats 9.26g 55.5g 71%
Selenium 41.2µg 2.4µg 71%
Vitamin B2 0.07mg 0.939mg 67%
Polyunsaturated fat 4.122g 13.613g 63%
Magnesium 19mg 279mg 62%
Vitamin B12 1.2µg 0µg 50%
Phosphorus 178mg 508mg 47%
Fiber 0g 10.3g 41%
Calcium 17mg 347mg 33%
Iron 1mg 3.49mg 31%
Zinc 0.56mg 3.29mg 25%
Vitamin B3 6.7mg 3.155mg 22%
Calories 187kcal 614kcal 21%
Sodium 402mg 7mg 17%
Potassium 178mg 748mg 17%
Saturated fat 1.544g 4.152g 12%
Folate 8µg 53µg 11%
Protein 16.04g 20.96g 10%
Choline 52.1mg 9%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Carbs 9.41g 18.82g 3%
Vitamin C 2.2mg 0mg 2%
Vitamin B6 0.081mg 0.103mg 2%
Vitamin B1 0.031mg 0.041mg 1%
Vitamin B5 0.26mg 0.318mg 1%
Net carbs 9.41g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.18mg 0.159mg 0%
Threonine 0.701mg 0.555mg 0%
Isoleucine 0.739mg 0.813mg 0%
Leucine 1.293mg 1.483mg 0%
Lysine 1.457mg 0.612mg 0%
Methionine 0.47mg 0.122mg 0%
Phenylalanine 0.626mg 1.149mg 0%
Valine 0.824mg 0.937mg 0%
Histidine 0.467mg 0.55mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +3751.2%
Contains more ProteinProtein +30.7%
Contains more FatsFats +499.4%
Contains more CarbsCarbs +100%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +1023.8%
Contains more Poly. FatPolyunsaturated fat +230.3%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.