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  6. Tuna salad vs. Cauliflower

Tuna salad vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and cauliflower

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, cauliflower is higher in vitamin C, folate, vitamin B5, and fiber.
  • Tuna salad covers your daily need for selenium, 74% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Fish, tuna salad and Cauliflower, raw.

Infographic

Tuna salad vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +138.1%
Contains more CopperCopper +271.8%
Contains more ZincZinc +107.4%
Contains more PhosphorusPhosphorus +304.5%
Contains more SeleniumSelenium +6766.7%
Contains more CalciumCalcium +29.4%
Contains more PotassiumPotassium +68%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +287.5%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +1221.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2090.9%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B5Vitamin B5 +156.5%
Contains more Vitamin B6Vitamin B6 +127.2%
Contains more FolateFolate +612.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Cauliflower DV% diff.
Selenium 41.2µg 0.6µg 74%
Vitamin C 2.2mg 48.2mg 51%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.507mg 39%
Protein 16.04g 1.92g 28%
Polyunsaturated fat 4.122g 0.031g 27%
Phosphorus 178mg 44mg 19%
Sodium 402mg 30mg 16%
Fats 9.26g 0.28g 14%
Vitamin K 15.5µg 13%
Folate 8µg 57µg 12%
Copper 0.145mg 0.039mg 12%
Choline 44.3mg 8%
Vitamin B6 0.081mg 0.184mg 8%
Vitamin B5 0.26mg 0.667mg 8%
Calories 187kcal 25kcal 8%
Fiber 0g 2g 8%
Monounsaturated fat 2.887g 0.034g 7%
Iron 1mg 0.42mg 7%
Saturated fat 1.544g 0.13g 6%
Manganese 0.04mg 0.155mg 5%
Cholesterol 13mg 0mg 4%
Potassium 178mg 299mg 4%
Vitamin A 24µg 0µg 3%
Zinc 0.56mg 0.27mg 3%
Vitamin B1 0.031mg 0.05mg 2%
Fructose 0.97g 1%
Magnesium 19mg 15mg 1%
Vitamin B2 0.07mg 0.06mg 1%
Carbs 9.41g 4.97g 1%
Vitamin E 0.08mg 1%
Calcium 17mg 22mg 1%
Net carbs 9.41g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.18mg 0.02mg 0%
Threonine 0.701mg 0.076mg 0%
Isoleucine 0.739mg 0.071mg 0%
Leucine 1.293mg 0.106mg 0%
Lysine 1.457mg 0.217mg 0%
Methionine 0.47mg 0.02mg 0%
Phenylalanine 0.626mg 0.065mg 0%
Valine 0.824mg 0.125mg 0%
Histidine 0.467mg 0.056mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +735.4%
Contains more FatsFats +3207.1%
Contains more CarbsCarbs +89.3%
Contains more OtherOther +180.3%
Contains more WaterWater +45.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +8391.2%
Contains more Poly. FatPolyunsaturated fat +13196.8%
Contains less Sat. FatSaturated fat -91.6%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.