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  6. Tuna salad vs. Broccoli

Tuna salad vs. Broccoli — In-Depth Nutrition Comparison

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How are tuna salad and broccoli different?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper, while broccoli is higher in vitamin C, folate, vitamin A, and fiber.
  • Broccoli covers your daily need for vitamin C, 97% more than tuna salad.
  • Broccoli is lower in sodium.

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

Infographic

Tuna salad vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +37%
Contains more CopperCopper +195.9%
Contains more ZincZinc +36.6%
Contains more PhosphorusPhosphorus +169.7%
Contains more SeleniumSelenium +1548%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +77.5%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +425%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B3Vitamin B3 +948.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3954.5%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin B1Vitamin B1 +129%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B5Vitamin B5 +120.4%
Contains more Vitamin B6Vitamin B6 +116%
Contains more FolateFolate +687.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Broccoli DV% diff.
Vitamin C 2.2mg 89.2mg 97%
Vitamin K 101.6µg 85%
Selenium 41.2µg 2.5µg 70%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.639mg 38%
Polyunsaturated fat 4.122g 0.038g 27%
Protein 16.04g 2.82g 26%
Sodium 402mg 33mg 16%
Phosphorus 178mg 66mg 16%
Fats 9.26g 0.37g 14%
Folate 8µg 63µg 14%
Copper 0.145mg 0.049mg 11%
Fiber 0g 2.6g 10%
Calories 187kcal 34kcal 8%
Vitamin B6 0.081mg 0.175mg 7%
Monounsaturated fat 2.887g 0.011g 7%
Saturated fat 1.544g 0.039g 7%
Manganese 0.04mg 0.21mg 7%
Vitamin B5 0.26mg 0.573mg 6%
Vitamin E 0.78mg 5%
Vitamin B2 0.07mg 0.117mg 4%
Potassium 178mg 316mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.031mg 0.071mg 3%
Iron 1mg 0.73mg 3%
Calcium 17mg 47mg 3%
Choline 18.7mg 3%
Fructose 0.68g 1%
Zinc 0.56mg 0.41mg 1%
Carbs 9.41g 6.64g 1%
Vitamin A 24µg 31µg 1%
Net carbs 9.41g 4.04g N/A
Magnesium 19mg 21mg 0%
Sugar 1.7g N/A
Tryptophan 0.18mg 0.033mg 0%
Threonine 0.701mg 0.088mg 0%
Isoleucine 0.739mg 0.079mg 0%
Leucine 1.293mg 0.129mg 0%
Lysine 1.457mg 0.135mg 0%
Methionine 0.47mg 0.038mg 0%
Phenylalanine 0.626mg 0.117mg 0%
Valine 0.824mg 0.125mg 0%
Histidine 0.467mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +468.8%
Contains more FatsFats +2402.7%
Contains more CarbsCarbs +41.7%
Contains more OtherOther +144.8%
Contains more WaterWater +41.4%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +26145.5%
Contains more Poly. FatPolyunsaturated fat +10747.4%
Contains less Sat. FatSaturated fat -97.5%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.