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Tuna salad vs. Fast food — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and fast food

  • Tuna salad is higher in selenium and vitamin B12, yet fast food is higher in iron, vitamin B1, vitamin B2, folate, zinc, manganese, and vitamin B6.
  • Tuna salad covers your daily selenium needs 38% more than fast food.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Fast foods, hamburger; single, regular patty; plain.

Infographic

Tuna salad vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more CopperCopper +19.8%
Contains more PhosphorusPhosphorus +32.8%
Contains more SeleniumSelenium +103%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +264.7%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +206%
Contains more ZincZinc +350%
Contains less SodiumSodium -17.7%
Contains more ManganeseManganese +792.5%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B12Vitamin B12 +34.8%
Contains more Vitamin B1Vitamin B1 +922.6%
Contains more Vitamin B2Vitamin B2 +418.6%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +161.7%
Contains more FolateFolate +900%

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +64.3%
Contains more OtherOther +40.1%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +234.8%
~equal in Protein ~16.52g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Poly. FatPolyunsaturated fat +145.4%
Contains more Mono. FatMonounsaturated fat +67.5%

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 Fast food
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Fast food DV% diff.
Selenium 41.2µg 20.3µg 38%
Iron 1mg 3.06mg 26%
Vitamin B1 0.031mg 0.317mg 24%
Vitamin B2 0.07mg 0.363mg 23%
Zinc 0.56mg 2.52mg 18%
Folate 8µg 80µg 18%
Polyunsaturated fat 4.122g 1.68g 16%
Manganese 0.04mg 0.357mg 14%
Saturated fat 1.544g 4.493g 13%
Vitamin B12 1.2µg 0.89µg 13%
Vitamin B6 0.081mg 0.212mg 10%
Starch 22.87g 9%
Vitamin B3 6.7mg 5.617mg 7%
Fiber 0g 1.7g 7%
Cholesterol 13mg 33mg 7%
Carbs 9.41g 31.5g 7%
Choline 34.4mg 6%
Phosphorus 178mg 134mg 6%
Calories 187kcal 297kcal 6%
Monounsaturated fat 2.887g 4.835g 5%
Vitamin B5 0.26mg 0.53mg 5%
Calcium 17mg 62mg 5%
Vitamin K 4.9µg 4%
Fats 9.26g 12.01g 4%
Fructose 2.27g 3%
Vitamin E 0.38mg 3%
Copper 0.145mg 0.121mg 3%
Sodium 402mg 331mg 3%
Magnesium 19mg 27mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin A 24µg 9µg 2%
Protein 16.04g 16.52g 1%
Potassium 178mg 197mg 1%
Vitamin D 0.1µg 1%
Net carbs 9.41g 29.8g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.18mg 0.144mg 0%
Threonine 0.701mg 0.46mg 0%
Isoleucine 0.739mg 0.642mg 0%
Leucine 1.293mg 1.13mg 0%
Lysine 1.457mg 0.785mg 0%
Methionine 0.47mg 0.306mg 0%
Phenylalanine 0.626mg 0.67mg 0%
Valine 0.824mg 0.728mg 0%
Histidine 0.467mg 0.402mg 0%
Omega-3 - EPA 0.014g 0.005g N/A
Omega-3 - DHA 0.055g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
49%
Tuna salad
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.88g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 2.949g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 66)
Which food contains less Sodium?
Fast food
Fast food contains less Sodium (difference - 71mg)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.