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  6. Tuna salad vs. Flatfish

Tuna salad vs. Flatfish — In-Depth Nutrition Comparison

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What are the differences between Tuna salad and Flatfish?

  • Tuna salad is higher in Vitamin B3, Selenium, Copper, Iron, Monounsaturated Fat, and Polyunsaturated fat, however, Flatfish is richer in Phosphorus.
  • Tuna salad's daily need coverage for Vitamin B3 is 34% more.
  • Flatfish contains 9 times less Polyunsaturated fat than Tuna salad. Tuna salad contains 4.122g of Polyunsaturated fat, while Flatfish contains 0.459g.
  • Flatfish has less Saturated Fat.

We used Fish, tuna salad and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.

Infographic

Tuna salad vs Flatfish 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.
Tuna salad
Tuna salad
5
:
5
Flatfish
Flatfish
Contains more Iron +334.8%
Contains more Zinc +43.6%
Contains more Copper +530.4%
Contains more Manganese +135.3%
Contains more Selenium +26.4%
Contains more Calcium +47.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +73.6%
Contains more Potassium +10.7%
Equal in Sodium - 363
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +334.8%
Contains more Zinc +43.6%
Contains more Copper +530.4%
Contains more Manganese +135.3%
Contains more Selenium +26.4%
Contains more Calcium +47.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +73.6%
Contains more Potassium +10.7%
Equal in Sodium - 363

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.
Tuna salad
Tuna salad
7
:
5
Flatfish
Flatfish
Contains more Vitamin A +162.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +424.3%
Contains more Vitamin B5 +14.5%
Contains more Folate +33.3%
Contains more Vitamin B6 +42%
Equal in Vitamin B12 - 1.31
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +162.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +424.3%
Contains more Vitamin B5 +14.5%
Contains more Folate +33.3%
Contains more Vitamin B6 +42%
Equal in Vitamin B12 - 1.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
4
:
1
Flatfish
Flatfish
Contains more Fats +290.7%
Contains more Carbs +∞%
Contains more Other +66.4%
Contains more Water +28.4%
Equal in Protein - 15.24
Tuna salad
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
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Fats +290.7%
Contains more Carbs +∞%
Contains more Other +66.4%
Contains more Water +28.4%
Equal in Protein - 15.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +339.4%
Contains more Polyunsaturated fat +798%
Contains less Saturated Fat -64.9%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +339.4%
Contains more Polyunsaturated fat +798%
Contains less Saturated Fat -64.9%

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 Flatfish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Flatfish Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 15.24g Tuna salad
Fats 9.26g 2.37g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 86kcal Tuna salad
Calcium 17mg 25mg Flatfish
Iron 1mg 0.23mg Tuna salad
Magnesium 19mg 22mg Flatfish
Phosphorus 178mg 309mg Flatfish
Potassium 178mg 197mg Flatfish
Sodium 402mg 363mg Flatfish
Zinc 0.56mg 0.39mg Tuna salad
Copper 0.145mg 0.023mg Tuna salad
Manganese 0.04mg 0.017mg Tuna salad
Selenium 41.2µg 32.6µg Tuna salad
Vitamin A 97IU 37IU Tuna salad
Vitamin A RAE 24µg 12µg Tuna salad
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.026mg Tuna salad
Vitamin B2 0.07mg 0.025mg Tuna salad
Vitamin B3 6.7mg 1.278mg Tuna salad
Vitamin B5 0.26mg 0.227mg Tuna salad
Vitamin B6 0.081mg 0.115mg Flatfish
Folate 8µg 6µg Tuna salad
Vitamin B12 1.2µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.18mg 0.197mg Flatfish
Threonine 0.701mg 0.719mg Flatfish
Isoleucine 0.739mg 0.754mg Flatfish
Leucine 1.293mg 1.335mg Flatfish
Lysine 1.457mg 1.561mg Flatfish
Methionine 0.47mg 0.56mg Flatfish
Phenylalanine 0.626mg 0.624mg Tuna salad
Valine 0.824mg 0.8mg Tuna salad
Histidine 0.467mg 0.374mg Tuna salad
Cholesterol 13mg 56mg Tuna salad
Trans Fat 0.014g Tuna salad
Saturated Fat 1.544g 0.542g Flatfish
Omega-3 - DHA 0.055g 0.132g Flatfish
Omega-3 - EPA 0.014g 0.168g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 2.887g 0.657g Tuna salad
Polyunsaturated fat 4.122g 0.459g Tuna salad
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Flatfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Tuna salad
31%
Flatfish
Minerals Daily Need Coverage Score
49%
Tuna salad
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 43mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.002g)
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.
Which food is richer in vitamins?
?
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.