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Tuna salad vs. Egg — In-Depth Nutrition Comparison

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What are the differences between tuna salad and eggs?

  • Tuna salad is higher in vitamin B3 and selenium; however, eggs are richer in copper, vitamin B2, vitamin B5, folate, and vitamin A.
  • Eggs' daily need coverage for copper is 206% more.
  • Eggs contain 105 times less vitamin B3 than tuna salad. Tuna salad contains 6.7mg of vitamin B3, while eggs contain 0.064mg.
  • Eggs have less sodium.

We used Fish, tuna salad and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Tuna salad vs Egg 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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +41.3%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +33.8%
Contains more CalciumCalcium +194.1%
Contains more IronIron +19%
Contains more CopperCopper +1279.3%
Contains more ZincZinc +87.5%
Contains less SodiumSodium -69.2%
~equal in Phosphorus ~172mg

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%
Egg
Egg
10
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +10368.8%
Contains more Vitamin AVitamin A +520.8%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B2Vitamin B2 +632.9%
Contains more Vitamin B5Vitamin B5 +437.7%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more FolateFolate +450%
~equal in Vitamin B12 ~1.11µg

All nutrients comparison - raw data values

Nutrient Tuna salad Egg DV% diff.
Copper 0.145mg 2mg 206%
Cholesterol 13mg 373mg 120%
Choline 293.8mg 53%
Vitamin B3 6.7mg 0.064mg 41%
Vitamin B2 0.07mg 0.513mg 34%
Vitamin B5 0.26mg 1.398mg 23%
Selenium 41.2µg 30.8µg 19%
Polyunsaturated fat 4.122g 1.414g 18%
Vitamin A 24µg 149µg 14%
Sodium 402mg 124mg 12%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Folate 8µg 44µg 9%
Saturated fat 1.544g 3.267g 8%
Protein 16.04g 12.58g 7%
Vitamin E 1.03mg 7%
Vitamin B12 1.2µg 1.11µg 4%
Zinc 0.56mg 1.05mg 4%
Vitamin B6 0.081mg 0.121mg 3%
Calcium 17mg 50mg 3%
Carbs 9.41g 1.12g 3%
Monounsaturated fat 2.887g 4.077g 3%
Vitamin B1 0.031mg 0.066mg 3%
Calories 187kcal 155kcal 2%
Iron 1mg 1.19mg 2%
Potassium 178mg 126mg 2%
Magnesium 19mg 10mg 2%
Vitamin C 2.2mg 0mg 2%
Fats 9.26g 10.61g 2%
Manganese 0.04mg 0.026mg 1%
Phosphorus 178mg 172mg 1%
Net carbs 9.41g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.18mg 0.153mg 0%
Threonine 0.701mg 0.604mg 0%
Isoleucine 0.739mg 0.686mg 0%
Leucine 1.293mg 1.075mg 0%
Lysine 1.457mg 0.904mg 0%
Methionine 0.47mg 0.392mg 0%
Phenylalanine 0.626mg 0.668mg 0%
Valine 0.824mg 0.767mg 0%
Histidine 0.467mg 0.298mg 0%
Omega-3 - EPA 0.014g 0.005g N/A
Omega-3 - DHA 0.055g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +740.2%
Contains more OtherOther +99.1%
Contains more FatsFats +14.6%
Contains more WaterWater +18.1%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -52.7%
Contains more Poly. FatPolyunsaturated fat +191.5%
Contains more Mono. FatMonounsaturated fat +41.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.