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Tuna salad vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between tuna salad and cheese?

  • Tuna salad is higher in vitamin B3, selenium, and copper; however, cheese is richer in calcium, phosphorus, zinc, vitamin B2, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 87% more.
  • Cheese contains 114 times less vitamin B3 than tuna salad. Tuna salad contains 6.7mg of vitamin B3, while cheese contains 0.059mg.
  • Tuna salad has less cholesterol.

We used Fish, tuna salad and Cheese, cheddar types in this article.

Infographic

Tuna salad vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +134.2%
Contains more IronIron +614.3%
Contains more CopperCopper +383.3%
Contains less SodiumSodium -38.4%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +44.6%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +4076.5%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +155.6%

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%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +11255.9%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more Vitamin AVitamin A +1275%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more FolateFolate +237.5%
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~1.1µg

All nutrients comparison - raw data values

Nutrient Tuna salad Cheese DV% diff.
Saturated fat 1.544g 18.867g 79%
Calcium 17mg 710mg 69%
Vitamin B3 6.7mg 0.059mg 42%
Phosphorus 178mg 455mg 40%
Fats 9.26g 33.31g 37%
Vitamin A 24µg 330µg 34%
Cholesterol 13mg 99mg 29%
Vitamin B2 0.07mg 0.428mg 28%
Zinc 0.56mg 3.64mg 28%
Selenium 41.2µg 28.5µg 23%
Polyunsaturated fat 4.122g 1.421g 18%
Monounsaturated fat 2.887g 9.246g 16%
Protein 16.04g 22.87g 14%
Copper 0.145mg 0.03mg 13%
Sodium 402mg 653mg 11%
Calories 187kcal 404kcal 11%
Iron 1mg 0.14mg 11%
Vitamin E 0.71mg 5%
Folate 8µg 27µg 5%
Vitamin B12 1.2µg 1.1µg 4%
Vitamin D 0.6µg 3%
Potassium 178mg 76mg 3%
Vitamin D 24IU 3%
Vitamin B5 0.26mg 0.41mg 3%
Choline 16.5mg 3%
Carbs 9.41g 3.09g 2%
Vitamin C 2.2mg 0mg 2%
Magnesium 19mg 27mg 2%
Vitamin K 2.4µg 2%
Manganese 0.04mg 0.027mg 1%
Vitamin B6 0.081mg 0.066mg 1%
Net carbs 9.41g 3.09g N/A
Sugar 0.48g N/A
Vitamin B1 0.031mg 0.029mg 0%
Trans fat 0.917g N/A
Tryptophan 0.18mg 0.547mg 0%
Threonine 0.701mg 1.044mg 0%
Isoleucine 0.739mg 1.206mg 0%
Leucine 1.293mg 1.939mg 0%
Lysine 1.457mg 1.025mg 0%
Methionine 0.47mg 0.547mg 0%
Phenylalanine 0.626mg 1.074mg 0%
Valine 0.824mg 1.404mg 0%
Histidine 0.467mg 0.547mg 0%
Omega-3 - EPA 0.014g 0.01g N/A
Omega-3 - DHA 0.055g 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +204.5%
Contains more WaterWater +70.6%
Contains more ProteinProtein +42.6%
Contains more FatsFats +259.7%
Contains more OtherOther +74.2%

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +190.1%
Contains more Mono. FatMonounsaturated fat +220.3%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.