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  6. Tuna salad vs. Coconut

Tuna salad vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Tuna salad and Coconut

  • Tuna salad has more Selenium, Vitamin B12, Vitamin B3, and Phosphorus, however, Coconut has more Manganese, Fiber, Copper, and Iron.
  • Coconut's daily need coverage for Saturated Fat is 141% more.
  • Coconut is lower in Sodium.

The food varieties used in the comparison are Fish, tuna salad and Nuts, coconut meat, raw.

Infographic

Tuna salad vs Coconut 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.
Tuna salad
Tuna salad
3
:
7
Coconut
Coconut
Contains more Calcium +21.4%
Contains more Phosphorus +57.5%
Contains more Selenium +307.9%
Contains more Iron +143%
Contains more Magnesium +68.4%
Contains more Potassium +100%
Contains less Sodium -95%
Contains more Zinc +96.4%
Contains more Copper +200%
Contains more Manganese +3650%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +21.4%
Contains more Phosphorus +57.5%
Contains more Selenium +307.9%
Contains more Iron +143%
Contains more Magnesium +68.4%
Contains more Potassium +100%
Contains less Sodium -95%
Contains more Zinc +96.4%
Contains more Copper +200%
Contains more Manganese +3650%

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
Tuna salad
5
:
7
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +1140.7%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B5 +15.4%
Contains more Folate +225%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +1140.7%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B5 +15.4%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Coconut
Coconut
Contains more Protein +381.7%
Contains more Water +34.4%
Contains more Other +121.9%
Contains more Fats +261.7%
Contains more Carbs +61.8%
Tuna salad
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +381.7%
Contains more Water +34.4%
Contains more Other +121.9%
Contains more Fats +261.7%
Contains more Carbs +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
0
Coconut
Coconut
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +102.6%
Contains more Polyunsaturated fat +1026.2%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +102.6%
Contains more Polyunsaturated fat +1026.2%

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 Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Coconut Opinion
Net carbs 9.41g 6.23g Tuna salad
Protein 16.04g 3.33g Tuna salad
Fats 9.26g 33.49g Coconut
Carbs 9.41g 15.23g Coconut
Calories 187kcal 354kcal Coconut
Sugar 6.23g Tuna salad
Fiber 0g 9g Coconut
Calcium 17mg 14mg Tuna salad
Iron 1mg 2.43mg Coconut
Magnesium 19mg 32mg Coconut
Phosphorus 178mg 113mg Tuna salad
Potassium 178mg 356mg Coconut
Sodium 402mg 20mg Coconut
Zinc 0.56mg 1.1mg Coconut
Copper 0.145mg 0.435mg Coconut
Manganese 0.04mg 1.5mg Coconut
Selenium 41.2µg 10.1µg Tuna salad
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin E 0.24mg Coconut
Vitamin C 2.2mg 3.3mg Coconut
Vitamin B1 0.031mg 0.066mg Coconut
Vitamin B2 0.07mg 0.02mg Tuna salad
Vitamin B3 6.7mg 0.54mg Tuna salad
Vitamin B5 0.26mg 0.3mg Coconut
Vitamin B6 0.081mg 0.054mg Tuna salad
Folate 8µg 26µg Coconut
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 0.2µg Coconut
Tryptophan 0.18mg 0.039mg Tuna salad
Threonine 0.701mg 0.121mg Tuna salad
Isoleucine 0.739mg 0.131mg Tuna salad
Leucine 1.293mg 0.247mg Tuna salad
Lysine 1.457mg 0.147mg Tuna salad
Methionine 0.47mg 0.062mg Tuna salad
Phenylalanine 0.626mg 0.169mg Tuna salad
Valine 0.824mg 0.202mg Tuna salad
Histidine 0.467mg 0.077mg Tuna salad
Cholesterol 13mg 0mg Coconut
Saturated Fat 1.544g 29.698g Tuna salad
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 1.425g Tuna salad
Polyunsaturated fat 4.122g 0.366g Tuna salad

Which food is preferable for your diet?

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

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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
29%
Tuna salad
8%
Coconut
Minerals Daily Need Coverage Score
49%
Tuna salad
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 28.154g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 59)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 382mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.