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  6. Tuna salad vs. Chinese cabbage

Tuna salad vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between tuna salad and Chinese cabbage

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper, yet Chinese cabbage is richer in vitamin A, vitamin C, folate, and calcium.
  • Daily need coverage for vitamin A for Chinese cabbage is 87% higher.
  • Chinese cabbage contains less sodium.

Food types used in this article are Fish, tuna salad and Cabbage, chinese (pak-choi), raw.

Infographic

Tuna salad vs Chinese cabbage 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% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +25%
Contains more CopperCopper +590.5%
Contains more ZincZinc +194.7%
Contains more PhosphorusPhosphorus +381.1%
Contains more SeleniumSelenium +8140%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +41.6%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +297.5%
~equal in Magnesium ~19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B3Vitamin B3 +1240%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1945.5%
Contains more Vitamin AVitamin A +829.2%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more FolateFolate +725%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Tuna salad Chinese cabbage DV% diff.
Selenium 41.2µg 0.5µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin C 2.2mg 45mg 48%
Vitamin B3 6.7mg 0.5mg 39%
Vitamin K 45.5µg 38%
Protein 16.04g 1.5g 29%
Polyunsaturated fat 4.122g 0.096g 27%
Vitamin A 24µg 223µg 22%
Phosphorus 178mg 37mg 20%
Sodium 402mg 65mg 15%
Folate 8µg 66µg 15%
Fats 9.26g 0.2g 14%
Copper 0.145mg 0.021mg 14%
Vitamin B6 0.081mg 0.194mg 9%
Calories 187kcal 13kcal 9%
Calcium 17mg 105mg 9%
Saturated fat 1.544g 0.027g 7%
Monounsaturated fat 2.887g 0.015g 7%
Manganese 0.04mg 0.159mg 5%
Fiber 0g 1g 4%
Cholesterol 13mg 0mg 4%
Iron 1mg 0.8mg 3%
Vitamin B5 0.26mg 0.088mg 3%
Zinc 0.56mg 0.19mg 3%
Potassium 178mg 252mg 2%
Carbs 9.41g 2.18g 2%
Vitamin E 0.09mg 1%
Vitamin B1 0.031mg 0.04mg 1%
Choline 6.4mg 1%
Net carbs 9.41g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g N/A
Vitamin B2 0.07mg 0.07mg 0%
Tryptophan 0.18mg 0.015mg 0%
Threonine 0.701mg 0.049mg 0%
Isoleucine 0.739mg 0.085mg 0%
Leucine 1.293mg 0.088mg 0%
Lysine 1.457mg 0.089mg 0%
Methionine 0.47mg 0.009mg 0%
Phenylalanine 0.626mg 0.044mg 0%
Valine 0.824mg 0.066mg 0%
Histidine 0.467mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +969.3%
Contains more FatsFats +4530%
Contains more CarbsCarbs +331.7%
Contains more OtherOther +166.3%
Contains more WaterWater +50.9%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +19146.7%
Contains more Poly. FatPolyunsaturated fat +4193.8%
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.