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

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A recap on differences between tuna salad and cream cheese

Tuna salad is higher in selenium, vitamin B3, vitamin B12, copper, iron, and phosphorus, yet cream cheese is higher in vitamin A and vitamin B2.
Cream cheese covers your daily saturated fat needs 93% more than tuna salad.
Tuna salad contains 74 times more vitamin B3 than cream cheese. While tuna salad contains 6.7mg of vitamin B3, cream cheese contains only 0.091mg.
The amount of cholesterol in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Cheese, cream.

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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.

Tuna salad

Cream cheese

Contains more MagnesiumMagnesium	+111.1%
Contains more PotassiumPotassium	+34.8%
Contains more IronIron	+809.1%
Contains more CopperCopper	+705.6%
Contains more ZincZinc	+12%
Contains more PhosphorusPhosphorus	+66.4%
Contains more ManganeseManganese	+263.6%
Contains more SeleniumSelenium	+379.1%

Contains more CalciumCalcium	+470.6%
Contains less SodiumSodium	-21.9%

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.

Tuna salad

Cream cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+34.8%
Contains more Vitamin B3Vitamin B3	+7262.6%
Contains more Vitamin B6Vitamin B6	+44.6%
Contains more Vitamin B12Vitamin B12	+445.5%

Contains more Vitamin AVitamin A	+1183.3%
Contains more Vitamin B2Vitamin B2	+228.6%
Contains more Vitamin B5Vitamin B5	+98.8%
Contains more FolateFolate	+12.5%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.544g	20.213g	85%
Selenium	41.2µg	8.6µg	59%
Vitamin B3	6.7mg	0.091mg	41%
Vitamin B12	1.2µg	0.22µg	41%
Fats	9.26g	34.44g	39%
Vitamin A	24µg	308µg	32%
Cholesterol	13mg	101mg	29%
Protein	16.04g	6.15g	20%
Polyunsaturated fat	4.122g	1.483g	18%
Monounsaturated fat	2.887g	8.907g	15%
Copper	0.145mg	0.018mg	14%
Vitamin B2	0.07mg	0.23mg	12%
Iron	1mg	0.11mg	11%
Phosphorus	178mg	107mg	10%
Calcium	17mg	97mg	8%
Calories	187kcal	350kcal	8%
Vitamin E		0.86mg	6%
Vitamin B5	0.26mg	0.517mg	5%
Choline		27.2mg	5%
Sodium	402mg	314mg	4%
Vitamin K		2.1µg	2%
Vitamin B6	0.081mg	0.056mg	2%
Vitamin C	2.2mg	0mg	2%
Magnesium	19mg	9mg	2%
Vitamin B1	0.031mg	0.023mg	1%
Manganese	0.04mg	0.011mg	1%
Zinc	0.56mg	0.5mg	1%
Potassium	178mg	132mg	1%
Carbs	9.41g	5.52g	1%
Net carbs	9.41g	5.52g	N/A
Sugar		3.76g	N/A
Starch		0.35g	0%
Folate	8µg	9µg	0%
Tryptophan	0.18mg	0.069mg	0%
Threonine	0.701mg	0.233mg	0%
Isoleucine	0.739mg	0.324mg	0%
Leucine	1.293mg	0.657mg	0%
Lysine	1.457mg	0.567mg	0%
Methionine	0.47mg	0.191mg	0%
Phenylalanine	0.626mg	0.291mg	0%
Valine	0.824mg	0.395mg	0%
Histidine	0.467mg	0.175mg	0%
Omega-3 - EPA	0.014g	0.01g	N/A
Omega-3 - DHA	0.055g	0g	N/A
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA		0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.036g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.807g	N/A