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Tuna salad vs. Fish sticks — In-Depth Nutrition Comparison

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A recap on the differences between tuna salad and fish sticks

  • Tuna salad is higher in selenium, vitamin B3, vitamin B12, and copper, yet fish sticks are higher in vitamin B1, manganese, and fiber.
  • Tuna salad covers your daily selenium needs 46% more than fish sticks.
  • Tuna salad contains 4 times more vitamin B3 than fish sticks. While tuna salad contains 6.7mg of vitamin B3, fish sticks contain only 1.536mg.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Fish, fish sticks, frozen, prepared.

Infographic

Tuna salad vs Fish sticks 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 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
Contains more IronIron +19%
Contains more CopperCopper +145.8%
Contains more ZincZinc +33.3%
Contains more SeleniumSelenium +162.4%
Contains more MagnesiumMagnesium +31.6%
Contains more ManganeseManganese +355%
~equal in Calcium ~16mg
~equal in Potassium ~185mg
~equal in Phosphorus ~191mg
~equal in Sodium ~402mg

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% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +336.2%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin B1Vitamin B1 +293.5%
Contains more Vitamin B2Vitamin B2 +65.7%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.272mg
~equal in Vitamin B6 ~0.078mg

All nutrients comparison - raw data values

Nutrient Tuna salad Fish sticks DV% diff.
Selenium 41.2µg 15.7µg 46%
Vitamin E 6.88mg 46%
Vitamin B3 6.7mg 1.536mg 32%
Polyunsaturated fat 4.122g 7.824g 25%
Fats 9.26g 16.23g 11%
Saturated fat 1.544g 3.733g 10%
Copper 0.145mg 0.059mg 10%
Vitamin B12 1.2µg 0.96µg 10%
Protein 16.04g 11.01g 10%
Choline 42.8mg 8%
Vitamin B1 0.031mg 0.122mg 8%
Starch 20.46g 8%
Manganese 0.04mg 0.182mg 6%
Fiber 0g 1.5g 6%
Calories 187kcal 277kcal 5%
Cholesterol 13mg 28mg 5%
Vitamin B2 0.07mg 0.116mg 4%
Folate 8µg 24µg 4%
Vitamin K 4.7µg 4%
Carbs 9.41g 21.66g 4%
Vitamin C 2.2mg 0mg 2%
Phosphorus 178mg 191mg 2%
Iron 1mg 0.84mg 2%
Vitamin A 24µg 4µg 2%
Magnesium 19mg 25mg 1%
Monounsaturated fat 2.887g 3.193g 1%
Zinc 0.56mg 0.42mg 1%
Net carbs 9.41g 20.16g N/A
Vitamin D 1IU 0%
Calcium 17mg 16mg 0%
Potassium 178mg 185mg 0%
Sugar 1.65g N/A
Sodium 402mg 402mg 0%
Vitamin B5 0.26mg 0.272mg 0%
Vitamin B6 0.081mg 0.078mg 0%
Trans fat 0.124g N/A
Tryptophan 0.18mg 0.122mg 0%
Threonine 0.701mg 0.372mg 0%
Isoleucine 0.739mg 0.429mg 0%
Leucine 1.293mg 0.852mg 0%
Lysine 1.457mg 0.795mg 0%
Methionine 0.47mg 0.296mg 0%
Phenylalanine 0.626mg 0.47mg 0%
Valine 0.824mg 0.5mg 0%
Histidine 0.467mg 0.23mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.014g 0.05g N/A
Omega-3 - DHA 0.055g 0.088g N/A
Omega-3 - ALA 0.236g N/A
Omega-3 - DPA 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 7.289g 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
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Contains more ProteinProtein +45.7%
Contains more WaterWater +27.6%
Contains more OtherOther +33.1%
Contains more FatsFats +75.3%
Contains more CarbsCarbs +130.2%

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
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +10.6%
Contains more Poly. FatPolyunsaturated fat +89.8%

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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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.