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  6. Tuna salad vs. Feta

Tuna salad vs. Feta — In-Depth Nutrition Comparison

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What are the differences between tuna salad and feta?

  • Tuna salad is higher in selenium and vitamin B3; however, feta is richer in vitamin B2, calcium, vitamin B6, phosphorus, and zinc.
  • Feta's daily need coverage for saturated fat is 67% more.
  • Feta contains 7 times less vitamin B3 than tuna salad. Tuna salad contains 6.7mg of vitamin B3, while feta contains 0.991mg.
  • Tuna salad has less sodium.

We used Fish, tuna salad and Cheese, feta types in this article.

Infographic

Tuna salad vs Feta 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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +53.8%
Contains more CopperCopper +353.1%
Contains less SodiumSodium -56.2%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +174.7%
Contains more CalciumCalcium +2800%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +89.3%
~equal in Magnesium ~19mg

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%
Feta
Feta
11
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +576.1%
Contains more Vitamin AVitamin A +420.8%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +1105.7%
Contains more Vitamin B5Vitamin B5 +271.9%
Contains more Vitamin B6Vitamin B6 +423.5%
Contains more Vitamin B12Vitamin B12 +40.8%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Tuna salad Feta DV% diff.
Saturated fat 1.544g 14.946g 61%
Vitamin B2 0.07mg 0.844mg 60%
Calcium 17mg 493mg 48%
Selenium 41.2µg 15µg 48%
Vitamin B3 6.7mg 0.991mg 36%
Vitamin B6 0.081mg 0.424mg 26%
Cholesterol 13mg 89mg 25%
Polyunsaturated fat 4.122g 0.591g 24%
Phosphorus 178mg 337mg 23%
Sodium 402mg 917mg 22%
Zinc 0.56mg 2.88mg 21%
Vitamin B12 1.2µg 1.69µg 20%
Fats 9.26g 21.28g 18%
Vitamin B5 0.26mg 0.967mg 14%
Copper 0.145mg 0.032mg 13%
Vitamin A 24µg 125µg 11%
Vitamin B1 0.031mg 0.154mg 10%
Folate 8µg 32µg 6%
Monounsaturated fat 2.887g 4.623g 4%
Protein 16.04g 14.21g 4%
Calories 187kcal 264kcal 4%
Iron 1mg 0.65mg 4%
Potassium 178mg 62mg 3%
Choline 15.4mg 3%
Vitamin C 2.2mg 0mg 2%
Vitamin D 16IU 2%
Vitamin D 0.4µg 2%
Carbs 9.41g 4.09g 2%
Vitamin K 1.8µg 2%
Manganese 0.04mg 0.028mg 1%
Vitamin E 0.18mg 1%
Net carbs 9.41g 4.09g N/A
Magnesium 19mg 19mg 0%
Sugar 4.09g N/A
Tryptophan 0.18mg 0.2mg 0%
Threonine 0.701mg 0.637mg 0%
Isoleucine 0.739mg 0.803mg 0%
Leucine 1.293mg 1.395mg 0%
Lysine 1.457mg 1.219mg 0%
Methionine 0.47mg 0.368mg 0%
Phenylalanine 0.626mg 0.675mg 0%
Valine 0.824mg 1.065mg 0%
Histidine 0.467mg 0.397mg 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
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +12.9%
Contains more CarbsCarbs +130.1%
Contains more WaterWater +14.4%
Contains more FatsFats +129.8%
Contains more OtherOther +144.1%

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +597.5%
Contains more Mono. FatMonounsaturated fat +60.1%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.