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  6. Tuna salad vs. Garden asparagus

Tuna salad vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Tuna salad and Garden asparagus different?

  • Tuna salad is higher in Selenium, Vitamin B12, Vitamin B3, and Phosphorus, however, Garden asparagus is richer in Iron, Folate, Vitamin B1, and Fiber.
  • Daily need coverage for Selenium from Tuna salad is 71% higher.
  • Garden asparagus has less Sodium.

Fish, tuna salad and Asparagus, raw are the varieties used in this article.

Infographic

Tuna salad vs Garden asparagus 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
4
:
6
Garden asparagus
Garden asparagus
Contains more Magnesium +35.7%
Contains more Phosphorus +242.3%
Contains more Selenium +1691.3%
Contains more Calcium +41.2%
Contains more Iron +114%
Contains more Potassium +13.5%
Contains less Sodium -99.5%
Contains more Copper +30.3%
Contains more Manganese +295%
Equal in Zinc - 0.54
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +35.7%
Contains more Phosphorus +242.3%
Contains more Selenium +1691.3%
Contains more Calcium +41.2%
Contains more Iron +114%
Contains more Potassium +13.5%
Contains less Sodium -99.5%
Contains more Copper +30.3%
Contains more Manganese +295%
Equal in Zinc - 0.54

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
2
:
10
Garden asparagus
Garden asparagus
Contains more Vitamin B3 +585.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +679.4%
Contains more Vitamin C +154.5%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B6 +12.3%
Contains more Folate +550%
Equal in Vitamin B5 - 0.274
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B3 +585.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +679.4%
Contains more Vitamin C +154.5%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B6 +12.3%
Contains more Folate +550%
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +629.1%
Contains more Fats +7616.7%
Contains more Carbs +142.5%
Contains more Other +267.2%
Contains more Water +47.6%
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +629.1%
Contains more Fats +7616.7%
Contains more Carbs +142.5%
Contains more Other +267.2%
Contains more Water +47.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +8144%
Contains less Saturated Fat -97.4%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +8144%
Contains less Saturated Fat -97.4%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Garden asparagus Opinion
Net carbs 9.41g 1.78g Tuna salad
Protein 16.04g 2.2g Tuna salad
Fats 9.26g 0.12g Tuna salad
Carbs 9.41g 3.88g Tuna salad
Calories 187kcal 20kcal Tuna salad
Fructose 1g Garden asparagus
Sugar 1.88g Tuna salad
Fiber 0g 2.1g Garden asparagus
Calcium 17mg 24mg Garden asparagus
Iron 1mg 2.14mg Garden asparagus
Magnesium 19mg 14mg Tuna salad
Phosphorus 178mg 52mg Tuna salad
Potassium 178mg 202mg Garden asparagus
Sodium 402mg 2mg Garden asparagus
Zinc 0.56mg 0.54mg Tuna salad
Copper 0.145mg 0.189mg Garden asparagus
Manganese 0.04mg 0.158mg Garden asparagus
Selenium 41.2µg 2.3µg Tuna salad
Vitamin A 97IU 756IU Garden asparagus
Vitamin A RAE 24µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 2.2mg 5.6mg Garden asparagus
Vitamin B1 0.031mg 0.143mg Garden asparagus
Vitamin B2 0.07mg 0.141mg Garden asparagus
Vitamin B3 6.7mg 0.978mg Tuna salad
Vitamin B5 0.26mg 0.274mg Garden asparagus
Vitamin B6 0.081mg 0.091mg Garden asparagus
Folate 8µg 52µg Garden asparagus
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.18mg 0.027mg Tuna salad
Threonine 0.701mg 0.084mg Tuna salad
Isoleucine 0.739mg 0.075mg Tuna salad
Leucine 1.293mg 0.128mg Tuna salad
Lysine 1.457mg 0.104mg Tuna salad
Methionine 0.47mg 0.031mg Tuna salad
Phenylalanine 0.626mg 0.075mg Tuna salad
Valine 0.824mg 0.115mg Tuna salad
Histidine 0.467mg 0.049mg Tuna salad
Cholesterol 13mg 0mg Garden asparagus
Saturated Fat 1.544g 0.04g Garden asparagus
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 0g Tuna salad
Polyunsaturated fat 4.122g 0.05g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
49%
Tuna salad
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 1.504g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.