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  6. Tuna salad vs. Chard raw

Tuna salad vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and chard raw

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus, yet chard raw is higher in vitamin A, vitamin C, magnesium, manganese, and iron.
  • Chard raw covers your daily vitamin A needs 120% more than tuna salad.
  • The amount of sodium in chard raw is lower.

Food varieties used in this article are Fish, tuna salad and Chard, swiss, raw.

Infographic

Tuna salad vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +4477.8%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +80%
Contains more CopperCopper +23.4%
Contains less SodiumSodium -47%
Contains more ManganeseManganese +815%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +1175%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Chard raw DV% diff.
Vitamin K 830µg 692%
Selenium 41.2µg 0.9µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.4mg 39%
Vitamin C 2.2mg 30mg 31%
Vitamin A 24µg 306µg 31%
Protein 16.04g 1.8g 28%
Polyunsaturated fat 4.122g 0.07g 27%
Phosphorus 178mg 46mg 19%
Magnesium 19mg 81mg 15%
Fats 9.26g 0.2g 14%
Manganese 0.04mg 0.366mg 14%
Vitamin E 1.89mg 13%
Iron 1mg 1.8mg 10%
Sodium 402mg 213mg 8%
Calories 187kcal 19kcal 8%
Saturated fat 1.544g 0.03g 7%
Monounsaturated fat 2.887g 0.04g 7%
Potassium 178mg 379mg 6%
Fiber 0g 1.6g 6%
Copper 0.145mg 0.179mg 4%
Cholesterol 13mg 0mg 4%
Choline 18mg 3%
Calcium 17mg 51mg 3%
Folate 8µg 14µg 2%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B5 0.26mg 0.172mg 2%
Zinc 0.56mg 0.36mg 2%
Carbs 9.41g 3.74g 2%
Vitamin B6 0.081mg 0.099mg 1%
Vitamin B1 0.031mg 0.04mg 1%
Net carbs 9.41g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.18mg 0.017mg 0%
Threonine 0.701mg 0.083mg 0%
Isoleucine 0.739mg 0.147mg 0%
Leucine 1.293mg 0.13mg 0%
Lysine 1.457mg 0.099mg 0%
Methionine 0.47mg 0.019mg 0%
Phenylalanine 0.626mg 0.11mg 0%
Valine 0.824mg 0.11mg 0%
Histidine 0.467mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +791.1%
Contains more FatsFats +4530%
Contains more CarbsCarbs +151.6%
Contains more OtherOther +33.1%
Contains more WaterWater +46.7%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +7117.5%
Contains more Poly. FatPolyunsaturated fat +5788.6%
Contains less Sat. FatSaturated fat -98.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.