Tuna salad vs. Crouton — In-Depth Nutrition Comparison
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Significant differences between tuna salad and crouton
- Tuna salad has more vitamin B12, phosphorus, and vitamin B3; however, crouton is richer in vitamin B1, iron, folate, fiber, manganese, and vitamin B2.
- Tuna salad covers your daily vitamin B12 needs 50% more than crouton.
- Crouton has 2 times less phosphorus than tuna salad. Tuna salad has 178mg of phosphorus, while crouton has 115mg.
- Tuna salad contains less sodium.
Specific food types used in this comparison are Fish, tuna salad and Croutons, plain.
Infographic
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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.
| Contains more PotassiumPotassium | +43.5% |
| Contains more PhosphorusPhosphorus | +54.8% |
| Contains less SodiumSodium | -42.4% |
| Contains more MagnesiumMagnesium | +63.2% |
| Contains more CalciumCalcium | +347.1% |
| Contains more IronIron | +308% |
| Contains more CopperCopper | +12.4% |
| Contains more ZincZinc | +58.9% |
| Contains more ManganeseManganese | +1150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.2% |
| Contains more Vitamin B6Vitamin B6 | +211.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1909.7% |
| Contains more Vitamin B2Vitamin B2 | +288.6% |
| Contains more Vitamin B5Vitamin B5 | +65% |
| Contains more FolateFolate | +1550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +34.8% |
| Contains more FatsFats | +40.3% |
| Contains more WaterWater | +1048.4% |
| Contains more CarbsCarbs | +681.1% |
| Contains more OtherOther | +17.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains more Poly. FatPolyunsaturated fat | +223.8% |
~equal in
Saturated fat
~1.51g
~equal in
Monounsaturated fat
~3.059g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Vitamin B1 | 0.031mg | 0.623mg | 49% |
| Iron | 1mg | 4.08mg | 39% |
| Folate | 8µg | 132µg | 31% |
| Carbs | 9.41g | 73.5g | 21% |
| Manganese | 0.04mg | 0.5mg | 20% |
| Fiber | 0g | 5.1g | 20% |
| Polyunsaturated fat | 4.122g | 1.273g | 19% |
| Vitamin B2 | 0.07mg | 0.272mg | 16% |
| Sodium | 402mg | 698mg | 13% |
| Calories | 187kcal | 407kcal | 11% |
| Phosphorus | 178mg | 115mg | 9% |
| Protein | 16.04g | 11.9g | 8% |
| Vitamin B3 | 6.7mg | 5.439mg | 8% |
| Selenium | 41.2µg | 37.5µg | 7% |
| Calcium | 17mg | 76mg | 6% |
| Fats | 9.26g | 6.6g | 4% |
| Cholesterol | 13mg | 0mg | 4% |
| Vitamin B6 | 0.081mg | 0.026mg | 4% |
| Zinc | 0.56mg | 0.89mg | 3% |
| Vitamin A | 24µg | 0µg | 3% |
| Magnesium | 19mg | 31mg | 3% |
| Vitamin B5 | 0.26mg | 0.429mg | 3% |
| Potassium | 178mg | 124mg | 2% |
| Vitamin C | 2.2mg | 0mg | 2% |
| Copper | 0.145mg | 0.163mg | 2% |
| Net carbs | 9.41g | 68.4g | N/A |
| Saturated fat | 1.544g | 1.51g | 0% |
| Monounsaturated fat | 2.887g | 3.059g | 0% |
| Tryptophan | 0.18mg | 0.14mg | 0% |
| Threonine | 0.701mg | 0.337mg | 0% |
| Isoleucine | 0.739mg | 0.456mg | 0% |
| Leucine | 1.293mg | 0.832mg | 0% |
| Lysine | 1.457mg | 0.278mg | 0% |
| Methionine | 0.47mg | 0.211mg | 0% |
| Phenylalanine | 0.626mg | 0.586mg | 0% |
| Valine | 0.824mg | 0.514mg | 0% |
| Histidine | 0.467mg | 0.255mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
49%
70%
Comparison summary
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 296mg)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 72)
Which food is cheaper?
Tuna salad is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.