Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tuna salad vs. Arugula — In-Depth Nutrition Comparison

Compare

What are the differences between tuna salad and arugula?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus; however, arugula is richer in vitamin A, folate, calcium, vitamin C, and manganese.
  • Tuna salad's daily need coverage for selenium is 74% more.
  • Arugula has less sodium.

We used Fish, tuna salad and Arugula, raw types in this article.

Infographic

Tuna salad vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +90.8%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +13633.3%
Contains more MagnesiumMagnesium +147.4%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +107.3%
Contains more IronIron +46%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +702.5%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B3Vitamin B3 +2096.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +581.8%
Contains more Vitamin AVitamin A +395.8%
Contains more Vitamin B1Vitamin B1 +41.9%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more FolateFolate +1112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.073mg

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +521.7%
Contains more FatsFats +1303%
Contains more CarbsCarbs +157.8%
Contains more OtherOther +52.1%
Contains more WaterWater +45.2%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +5791.8%
Contains more Poly. FatPolyunsaturated fat +1192.2%
Contains less Sat. FatSaturated fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Arugula DV% diff.
Vitamin K 108.6µg 91%
Selenium 41.2µg 0.3µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.305mg 40%
Protein 16.04g 2.58g 27%
Polyunsaturated fat 4.122g 0.319g 25%
Folate 8µg 97µg 22%
Phosphorus 178mg 52mg 18%
Sodium 402mg 27mg 16%
Vitamin C 2.2mg 15mg 14%
Calcium 17mg 160mg 14%
Fats 9.26g 0.66g 13%
Manganese 0.04mg 0.321mg 12%
Vitamin A 24µg 119µg 11%
Calories 187kcal 25kcal 8%
Copper 0.145mg 0.076mg 8%
Saturated fat 1.544g 0.086g 7%
Monounsaturated fat 2.887g 0.049g 7%
Magnesium 19mg 47mg 7%
Fiber 0g 1.6g 6%
Iron 1mg 1.46mg 6%
Potassium 178mg 369mg 6%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.26mg 0.437mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Carbs 9.41g 3.65g 2%
Vitamin B2 0.07mg 0.086mg 1%
Vitamin B6 0.081mg 0.073mg 1%
Vitamin B1 0.031mg 0.044mg 1%
Zinc 0.56mg 0.47mg 1%
Net carbs 9.41g 2.05g N/A
Sugar 2.05g N/A
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 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
27%
Tuna salad
41%
Arugula
Minerals Daily Need Coverage Score
49%
Tuna salad
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 1.458g)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.