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  6. Tuna salad vs. Plantain raw

Tuna salad vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and plantain raw

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus, yet plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and fiber.
  • Tuna salad covers your daily selenium needs 72% more than plantain raw.
  • The amount of sodium in plantain raw is lower.

Food varieties used in this article are Fish, tuna salad and Plantains, raw.

Infographic

Tuna salad vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +466.7%
Contains more IronIron +66.7%
Contains more CopperCopper +79%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +423.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2646.7%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +180.3%
Contains less SodiumSodium -99%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B3Vitamin B3 +876.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +736.4%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B6Vitamin B6 +269.1%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Tuna salad Plantain raw DV% diff.
Selenium 41.2µg 1.5µg 72%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.686mg 38%
Protein 16.04g 1.3g 29%
Polyunsaturated fat 4.122g 0.069g 27%
Phosphorus 178mg 34mg 21%
Vitamin C 2.2mg 18.4mg 18%
Vitamin B6 0.081mg 0.299mg 17%
Sodium 402mg 4mg 17%
Fats 9.26g 0.37g 14%
Fiber 0g 2.3g 9%
Potassium 178mg 499mg 9%
Copper 0.145mg 0.081mg 7%
Carbs 9.41g 31.89g 7%
Monounsaturated fat 2.887g 0.032g 7%
Saturated fat 1.544g 0.143g 6%
Iron 1mg 0.6mg 5%
Zinc 0.56mg 0.14mg 4%
Vitamin A 24µg 56µg 4%
Magnesium 19mg 37mg 4%
Cholesterol 13mg 0mg 4%
Folate 8µg 22µg 4%
Calories 187kcal 122kcal 3%
Choline 13.5mg 2%
Manganese 0.04mg 2%
Vitamin B1 0.031mg 0.052mg 2%
Vitamin B2 0.07mg 0.054mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Calcium 17mg 3mg 1%
Net carbs 9.41g 29.59g N/A
Sugar 15g N/A
Vitamin B5 0.26mg 0.26mg 0%
Tryptophan 0.18mg 0.015mg 0%
Threonine 0.701mg 0.034mg 0%
Isoleucine 0.739mg 0.036mg 0%
Leucine 1.293mg 0.059mg 0%
Lysine 1.457mg 0.06mg 0%
Methionine 0.47mg 0.017mg 0%
Phenylalanine 0.626mg 0.044mg 0%
Valine 0.824mg 0.046mg 0%
Histidine 0.467mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1133.8%
Contains more FatsFats +2402.7%
Contains more OtherOther +83.6%
Contains more CarbsCarbs +238.9%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +8921.9%
Contains more Poly. FatPolyunsaturated fat +5873.9%
Contains less Sat. FatSaturated fat -90.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.