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Tuna salad vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on the differences between tuna salad and caesar salad

  • Tuna salad is higher in vitamin B12, vitamin B3, and selenium, yet caesar salad is higher in vitamin B1, calcium, vitamin B2, iron, manganese, and zinc.
  • Tuna salad covers your daily vitamin B12 needs 33% more than caesar salad.
  • Tuna salad contains 2 times more vitamin B3 than caesar salad. While tuna salad contains 6.7mg of vitamin B3, caesar salad contains only 3.237mg.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Tuna salad vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more CopperCopper +15.1%
Contains less SodiumSodium -11.5%
Contains more SeleniumSelenium +31.2%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +1270.6%
Contains more IronIron +134%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +29.8%
Contains more ManganeseManganese +702.5%
~equal in Potassium ~170mg

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +107%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin B1Vitamin B1 +1116.1%
Contains more Vitamin B2Vitamin B2 +324.3%
Contains more Vitamin B5Vitamin B5 +71.9%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Caesar salad DV% diff.
Vitamin B12 1.2µg 0.4µg 33%
Vitamin B1 0.031mg 0.377mg 29%
Vitamin B3 6.7mg 3.237mg 22%
Calcium 17mg 233mg 22%
Selenium 41.2µg 31.4µg 18%
Polyunsaturated fat 4.122g 1.461g 18%
Vitamin B2 0.07mg 0.297mg 17%
Iron 1mg 2.34mg 17%
Saturated fat 1.544g 4.206g 12%
Manganese 0.04mg 0.321mg 12%
Zinc 0.56mg 1.61mg 10%
Starch 25.29g 10%
Phosphorus 178mg 231mg 8%
Carbs 9.41g 31.5g 7%
Fiber 0g 1.7g 7%
Vitamin B6 0.081mg 6%
Vitamin A 24µg 78µg 6%
Vitamin K 5.9µg 5%
Protein 16.04g 13.39g 5%
Vitamin B5 0.26mg 0.447mg 4%
Calories 187kcal 265kcal 4%
Cholesterol 13mg 24mg 4%
Vitamin E 0.61mg 4%
Copper 0.145mg 0.126mg 2%
Magnesium 19mg 28mg 2%
Folate 8µg 2%
Vitamin C 2.2mg 0mg 2%
Sodium 402mg 454mg 2%
Fructose 1.13g 1%
Monounsaturated fat 2.887g 2.38g 1%
Fats 9.26g 9.54g 0%
Net carbs 9.41g 29.8g N/A
Potassium 178mg 170mg 0%
Sugar 4.02g N/A
Tryptophan 0.18mg 0.15mg 0%
Threonine 0.701mg 0.393mg 0%
Isoleucine 0.739mg 0.547mg 0%
Leucine 1.293mg 1.137mg 0%
Lysine 1.457mg 0.523mg 0%
Methionine 0.47mg 0.3mg 0%
Phenylalanine 0.626mg 0.717mg 0%
Valine 0.824mg 0.7mg 0%
Histidine 0.467mg 0.36mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +19.8%
Contains more WaterWater +45.6%
Contains more CarbsCarbs +234.8%
~equal in Fats ~9.54g
~equal in Other ~2.18g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +21.3%
Contains more Poly. FatPolyunsaturated fat +182.1%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.