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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.
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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +21.4%
Contains more PhosphorusPhosphorus +57.5%
Contains more SeleniumSelenium +307.9%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +100%
Contains more IronIron +143%
Contains more CopperCopper +200%
Contains more ZincZinc +96.4%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1140.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg

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
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 ProteinProtein +381.7%
Contains more WaterWater +34.4%
Contains more OtherOther +121.9%
Contains more FatsFats +261.7%
Contains more CarbsCarbs +61.8%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +102.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Coconut DV% diff.
Saturated fat 1.544g 29.698g 128%
Manganese 0.04mg 1.5mg 63%
Selenium 41.2µg 10.1µg 57%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.54mg 39%
Fats 9.26g 33.49g 37%
Fiber 0g 9g 36%
Copper 0.145mg 0.435mg 32%
Polyunsaturated fat 4.122g 0.366g 25%
Protein 16.04g 3.33g 25%
Iron 1mg 2.43mg 18%
Sodium 402mg 20mg 17%
Phosphorus 178mg 113mg 9%
Calories 187kcal 354kcal 8%
Zinc 0.56mg 1.1mg 5%
Folate 8µg 26µg 5%
Potassium 178mg 356mg 5%
Monounsaturated fat 2.887g 1.425g 4%
Vitamin B2 0.07mg 0.02mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.031mg 0.066mg 3%
Vitamin A 24µg 0µg 3%
Magnesium 19mg 32mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Vitamin B6 0.081mg 0.054mg 2%
Carbs 9.41g 15.23g 2%
Vitamin C 2.2mg 3.3mg 1%
Vitamin B5 0.26mg 0.3mg 1%
Net carbs 9.41g 6.23g N/A
Calcium 17mg 14mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.18mg 0.039mg 0%
Threonine 0.701mg 0.121mg 0%
Isoleucine 0.739mg 0.131mg 0%
Leucine 1.293mg 0.247mg 0%
Lysine 1.457mg 0.147mg 0%
Methionine 0.47mg 0.062mg 0%
Phenylalanine 0.626mg 0.169mg 0%
Valine 0.824mg 0.202mg 0%
Histidine 0.467mg 0.077mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
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 is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 382mg)
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.