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  6. Tuna salad vs. Club sandwich

Tuna salad vs. Club sandwich — In-Depth Nutrition Comparison

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How are tuna salad and club sandwich different?

  • Tuna salad is higher in vitamin B12 and selenium; however, club sandwich is richer in vitamin B6, vitamin B1, vitamin B5, vitamin B2, and calcium.
  • Daily need coverage for vitamin B12 for tuna salad is 30% higher.
  • Tuna salad contains 2 times more selenium than club sandwich. While tuna salad contains 41.2µg of selenium, club sandwich contains only 24.8µg.
  • Tuna salad has less sodium.

Fish, tuna salad and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Tuna salad vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CopperCopper +62.9%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.1%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +458.8%
Contains more PotassiumPotassium +27%
Contains more IronIron +37%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +20.8%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B12Vitamin B12 +155.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +45.8%
Contains more Vitamin B1Vitamin B1 +454.8%
Contains more Vitamin B2Vitamin B2 +165.7%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more Vitamin B6Vitamin B6 +265.4%
Contains more FolateFolate +287.5%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +15%
Contains more WaterWater +20.3%
Contains more CarbsCarbs +111.2%
Contains more OtherOther +11.3%
~equal in Protein ~17.19g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +119.3%
~equal in Monounsaturated fat ~2.949g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Club sandwich DV% diff.
Selenium 41.2µg 24.8µg 30%
Vitamin B12 1.2µg 0.47µg 30%
Vitamin B6 0.081mg 0.296mg 17%
Polyunsaturated fat 4.122g 1.88g 15%
Vitamin B1 0.031mg 0.172mg 12%
Vitamin B5 0.26mg 0.826mg 11%
Cholesterol 13mg 46mg 11%
Sodium 402mg 630mg 10%
Vitamin B2 0.07mg 0.186mg 9%
Choline 47.8mg 9%
Calcium 17mg 95mg 8%
Vitamin K 8.7µg 7%
Zinc 0.56mg 1.34mg 7%
Saturated fat 1.544g 3.109g 7%
Vitamin B3 6.7mg 5.575mg 7%
Folate 8µg 31µg 6%
Copper 0.145mg 0.089mg 6%
Fiber 0g 1.2g 5%
Phosphorus 178mg 215mg 5%
Iron 1mg 1.37mg 5%
Vitamin E 0.61mg 4%
Magnesium 19mg 32mg 3%
Carbs 9.41g 19.87g 3%
Calories 187kcal 220kcal 2%
Protein 16.04g 17.19g 2%
Manganese 0.04mg 2%
Vitamin C 2.2mg 4.4mg 2%
Fats 9.26g 8.05g 2%
Vitamin D 0.1µg 1%
Vitamin A 24µg 35µg 1%
Potassium 178mg 226mg 1%
Vitamin D 5IU 1%
Net carbs 9.41g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Monounsaturated fat 2.887g 2.949g 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0.004g N/A
Omega-3 - DHA 0.055g 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Tuna salad
37%
Club sandwich
Minerals Daily Need Coverage Score
49%
Tuna salad
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 1.565g)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.