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Tuna salad vs. Blackberry — In-Depth Nutrition Comparison

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Significant differences between tuna salad and blackberries

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus; however, blackberries are richer in manganese, fiber, and vitamin C.
  • Tuna salad covers your daily selenium needs 74% more than blackberries.
  • Blackberries contain less sodium.

Specific food types used in this comparison are Fish, tuna salad and Blackberries, raw.

Infographic

Tuna salad vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more IronIron +61.3%
Contains more PhosphorusPhosphorus +709.1%
Contains more SeleniumSelenium +10200%
Contains more CalciumCalcium +70.6%
Contains more CopperCopper +13.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1515%
~equal in Magnesium ~20mg
~equal in Potassium ~162mg
~equal in Zinc ~0.53mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +118.2%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +937.2%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +854.5%
Contains more FolateFolate +212.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.276mg

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: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1054%
Contains more FatsFats +1789.8%
Contains more OtherOther +491.7%
Contains more WaterWater +39.6%
~equal in Carbs ~9.61g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +6042.6%
Contains more Poly. FatPolyunsaturated fat +1372.1%
Contains less Sat. FatSaturated fat -99.1%

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 Blackberry
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Blackberry DV% diff.
Selenium 41.2µg 0.4µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.646mg 38%
Protein 16.04g 1.39g 29%
Manganese 0.04mg 0.646mg 26%
Polyunsaturated fat 4.122g 0.28g 26%
Phosphorus 178mg 22mg 22%
Vitamin C 2.2mg 21mg 21%
Fiber 0g 5.3g 21%
Sodium 402mg 1mg 17%
Vitamin K 19.8µg 17%
Fats 9.26g 0.49g 13%
Vitamin E 1.17mg 8%
Calories 187kcal 43kcal 7%
Saturated fat 1.544g 0.014g 7%
Monounsaturated fat 2.887g 0.047g 7%
Iron 1mg 0.62mg 5%
Vitamin B6 0.081mg 0.03mg 4%
Folate 8µg 25µg 4%
Cholesterol 13mg 0mg 4%
Fructose 2.4g 3%
Vitamin B2 0.07mg 0.026mg 3%
Copper 0.145mg 0.165mg 2%
Choline 8.5mg 2%
Vitamin B1 0.031mg 0.02mg 1%
Calcium 17mg 29mg 1%
Vitamin A 24µg 11µg 1%
Net carbs 9.41g 4.31g N/A
Carbs 9.41g 9.61g 0%
Magnesium 19mg 20mg 0%
Potassium 178mg 162mg 0%
Sugar 4.88g N/A
Zinc 0.56mg 0.53mg 0%
Vitamin B5 0.26mg 0.276mg 0%
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 Blackberry
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
27%
Tuna salad
17%
Blackberry
Minerals Daily Need Coverage Score
49%
Tuna salad
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 25)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 1.53g)
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.
Which food is richer in vitamins?
?
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.