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  6. Tuna salad vs. Bulgur dry

Tuna salad vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between tuna salad and bulgur dry

  • Tuna salad has more selenium and vitamin B12; however, bulgur dry is richer in manganese, fiber, magnesium, copper, vitamin B6, iron, phosphorus, and vitamin B1.
  • Bulgur dry covers your daily manganese needs 131% more than tuna salad.

Specific food types used in this comparison are Fish, tuna salad and Bulgur, dry.

Infographic

Tuna salad vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more SeleniumSelenium +1691.3%
Contains more MagnesiumMagnesium +763.2%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +146%
Contains more CopperCopper +131%
Contains more ZincZinc +244.6%
Contains more PhosphorusPhosphorus +68.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +7520%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +648.4%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +322.2%
Contains more FolateFolate +237.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Bulgur dry DV% diff.
Manganese 0.04mg 3.048mg 131%
Selenium 41.2µg 2.3µg 71%
Fiber 0g 12.5g 50%
Vitamin B12 1.2µg 0µg 50%
Magnesium 19mg 164mg 35%
Polyunsaturated fat 4.122g 0.541g 24%
Carbs 9.41g 75.87g 22%
Copper 0.145mg 0.335mg 21%
Vitamin B6 0.081mg 0.342mg 20%
Iron 1mg 2.46mg 18%
Vitamin B1 0.031mg 0.232mg 17%
Sodium 402mg 17mg 17%
Phosphorus 178mg 300mg 17%
Vitamin B5 0.26mg 1.045mg 16%
Zinc 0.56mg 1.93mg 12%
Fats 9.26g 1.33g 12%
Vitamin B3 6.7mg 5.114mg 10%
Protein 16.04g 12.29g 8%
Calories 187kcal 342kcal 8%
Potassium 178mg 410mg 7%
Monounsaturated fat 2.887g 0.173g 7%
Saturated fat 1.544g 0.232g 6%
Choline 28.1mg 5%
Folate 8µg 27µg 5%
Cholesterol 13mg 0mg 4%
Vitamin B2 0.07mg 0.115mg 3%
Vitamin A 24µg 0µg 3%
Vitamin K 1.9µg 2%
Calcium 17mg 35mg 2%
Vitamin C 2.2mg 0mg 2%
Net carbs 9.41g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.18mg 0.19mg 0%
Threonine 0.701mg 0.354mg 0%
Isoleucine 0.739mg 0.455mg 0%
Leucine 1.293mg 0.83mg 0%
Lysine 1.457mg 0.339mg 0%
Methionine 0.47mg 0.19mg 0%
Phenylalanine 0.626mg 0.58mg 0%
Valine 0.824mg 0.554mg 0%
Histidine 0.467mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +30.5%
Contains more FatsFats +596.2%
Contains more WaterWater +601.8%
Contains more OtherOther +41.1%
Contains more CarbsCarbs +706.3%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1568.8%
Contains more Poly. FatPolyunsaturated fat +661.9%
Contains less Sat. FatSaturated fat -85%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.