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  6. Tuna salad vs. Cottage cheese

Tuna salad vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between tuna salad and cottage cheese

  • Tuna salad has more selenium, vitamin B3, vitamin B12, copper, and iron; however, cottage cheese is richer in vitamin B2, calcium, and vitamin B5.
  • Tuna salad covers your daily selenium needs 57% more than cottage cheese.
  • Cottage cheese has 68 times less vitamin B3 than tuna salad. Tuna salad has 6.7mg of vitamin B3, while cottage cheese has 0.099mg.

Specific food types used in this comparison are Fish, tuna salad and Cheese, cottage, creamed, large or small curd.

Infographic

Tuna salad vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +71.2%
Contains more IronIron +1328.6%
Contains more CopperCopper +400%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +324.7%
Contains more CalciumCalcium +388.2%
~equal in Sodium ~364mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B3Vitamin B3 +6667.7%
Contains more Vitamin B6Vitamin B6 +76.1%
Contains more Vitamin B12Vitamin B12 +179.1%
Contains more Vitamin AVitamin A +54.2%
Contains more Vitamin B2Vitamin B2 +132.9%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more FolateFolate +50%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Cottage cheese DV% diff.
Selenium 41.2µg 9.7µg 57%
Vitamin B3 6.7mg 0.099mg 41%
Vitamin B12 1.2µg 0.43µg 32%
Polyunsaturated fat 4.122g 0.123g 27%
Copper 0.145mg 0.029mg 13%
Iron 1mg 0.07mg 12%
Protein 16.04g 11.12g 10%
Fats 9.26g 4.3g 8%
Vitamin B2 0.07mg 0.163mg 7%
Calcium 17mg 83mg 7%
Vitamin B5 0.26mg 0.557mg 6%
Monounsaturated fat 2.887g 0.778g 5%
Calories 187kcal 98kcal 4%
Choline 18.4mg 3%
Vitamin B6 0.081mg 0.046mg 3%
Magnesium 19mg 8mg 3%
Phosphorus 178mg 159mg 3%
Potassium 178mg 104mg 2%
Manganese 0.04mg 0.002mg 2%
Carbs 9.41g 3.38g 2%
Vitamin C 2.2mg 0mg 2%
Sodium 402mg 364mg 2%
Vitamin A 24µg 37µg 1%
Vitamin E 0.08mg 1%
Vitamin D 0.1µg 1%
Saturated fat 1.544g 1.718g 1%
Zinc 0.56mg 0.4mg 1%
Cholesterol 13mg 17mg 1%
Folate 8µg 12µg 1%
Net carbs 9.41g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Vitamin B1 0.031mg 0.027mg 0%
Tryptophan 0.18mg 0.147mg 0%
Threonine 0.701mg 0.5mg 0%
Isoleucine 0.739mg 0.591mg 0%
Leucine 1.293mg 1.116mg 0%
Lysine 1.457mg 0.934mg 0%
Methionine 0.47mg 0.269mg 0%
Phenylalanine 0.626mg 0.577mg 0%
Valine 0.824mg 0.748mg 0%
Histidine 0.467mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +44.2%
Contains more FatsFats +115.3%
Contains more CarbsCarbs +178.4%
Contains more OtherOther +51.1%
Contains more WaterWater +26.3%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -10.1%
Contains more Mono. FatMonounsaturated fat +271.1%
Contains more Poly. FatPolyunsaturated fat +3251.2%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.