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  6. Tuna salad vs. Coconut milk

Tuna salad vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and coconut milk

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus, yet coconut milk is higher in manganese, copper, fiber, and iron.
  • Coconut milk covers your daily saturated fat needs 98% more than tuna salad.
  • The amount of sodium in coconut milk is lower.

Food varieties used in this article are Fish, tuna salad and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tuna salad vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PhosphorusPhosphorus +78%
Contains more SeleniumSelenium +564.5%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +64%
Contains more CopperCopper +83.4%
Contains more ZincZinc +19.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +2190%
~equal in Calcium ~16mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +781.6%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +27.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Coconut milk DV% diff.
Saturated fat 1.544g 21.14g 89%
Selenium 41.2µg 6.2µg 64%
Vitamin B12 1.2µg 0µg 50%
Manganese 0.04mg 0.916mg 38%
Vitamin B3 6.7mg 0.76mg 37%
Protein 16.04g 2.29g 28%
Polyunsaturated fat 4.122g 0.261g 26%
Fats 9.26g 23.84g 22%
Sodium 402mg 15mg 17%
Copper 0.145mg 0.266mg 13%
Phosphorus 178mg 100mg 11%
Fiber 0g 2.2g 9%
Iron 1mg 1.64mg 8%
Vitamin B2 0.07mg 0mg 5%
Monounsaturated fat 2.887g 1.014g 5%
Magnesium 19mg 37mg 4%
Vitamin B6 0.081mg 0.033mg 4%
Cholesterol 13mg 0mg 4%
Potassium 178mg 263mg 3%
Vitamin A 24µg 0µg 3%
Choline 8.5mg 2%
Vitamin B5 0.26mg 0.183mg 2%
Folate 8µg 16µg 2%
Calories 187kcal 230kcal 2%
Vitamin E 0.15mg 1%
Zinc 0.56mg 0.67mg 1%
Carbs 9.41g 5.54g 1%
Vitamin C 2.2mg 2.8mg 1%
Net carbs 9.41g 3.34g N/A
Calcium 17mg 16mg 0%
Sugar 3.34g N/A
Vitamin B1 0.031mg 0.026mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.027mg 0%
Threonine 0.701mg 0.083mg 0%
Isoleucine 0.739mg 0.09mg 0%
Leucine 1.293mg 0.17mg 0%
Lysine 1.457mg 0.101mg 0%
Methionine 0.47mg 0.043mg 0%
Phenylalanine 0.626mg 0.116mg 0%
Valine 0.824mg 0.139mg 0%
Histidine 0.467mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +600.4%
Contains more CarbsCarbs +69.9%
Contains more OtherOther +200%
Contains more FatsFats +157.5%
~equal in Water ~67.62g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +184.7%
Contains more Poly. FatPolyunsaturated fat +1479.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.