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  6. Tuna salad vs. Beetroot

Tuna salad vs. Beetroot — In-Depth Nutrition Comparison

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How are tuna salad and beetroot different?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper, while beetroot is higher in folate, manganese, and fiber.
  • Tuna salad covers your daily need for selenium, 74% more than beetroot.
  • Beetroot is lower in saturated fat.

Fish, tuna salad and Beets, raw types were used in this article.

Infographic

Tuna salad vs Beetroot 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.
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more IronIron +25%
Contains more CopperCopper +93.3%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +345%
Contains more SeleniumSelenium +5785.7%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +82.6%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +722.5%
~equal in Calcium ~16mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +1906%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +122.7%
Contains more FolateFolate +1262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg

All nutrients comparison - raw data values

Nutrient Tuna salad Beetroot DV% diff.
Selenium 41.2µg 0.7µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.334mg 40%
Protein 16.04g 1.61g 29%
Polyunsaturated fat 4.122g 0.06g 27%
Folate 8µg 109µg 25%
Phosphorus 178mg 40mg 20%
Fats 9.26g 0.17g 14%
Sodium 402mg 78mg 14%
Manganese 0.04mg 0.329mg 13%
Fiber 0g 2.8g 11%
Copper 0.145mg 0.075mg 8%
Calories 187kcal 43kcal 7%
Saturated fat 1.544g 0.027g 7%
Monounsaturated fat 2.887g 0.032g 7%
Potassium 178mg 325mg 4%
Cholesterol 13mg 0mg 4%
Vitamin C 2.2mg 4.9mg 3%
Iron 1mg 0.8mg 3%
Vitamin B5 0.26mg 0.155mg 2%
Vitamin B2 0.07mg 0.04mg 2%
Vitamin A 24µg 2µg 2%
Zinc 0.56mg 0.35mg 2%
Vitamin B6 0.081mg 0.067mg 1%
Choline 6mg 1%
Magnesium 19mg 23mg 1%
Net carbs 9.41g 6.76g N/A
Carbs 9.41g 9.56g 0%
Calcium 17mg 16mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin B1 0.031mg 0.031mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.18mg 0.019mg 0%
Threonine 0.701mg 0.047mg 0%
Isoleucine 0.739mg 0.048mg 0%
Leucine 1.293mg 0.068mg 0%
Lysine 1.457mg 0.058mg 0%
Methionine 0.47mg 0.018mg 0%
Phenylalanine 0.626mg 0.046mg 0%
Valine 0.824mg 0.056mg 0%
Histidine 0.467mg 0.021mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +896.3%
Contains more FatsFats +5347.1%
Contains more OtherOther +97.2%
Contains more WaterWater +38.7%
~equal in Carbs ~9.56g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +8921.9%
Contains more Poly. FatPolyunsaturated fat +6770%
Contains less Sat. FatSaturated fat -98.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.