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  6. Tuna salad vs. Asparagus

Tuna salad vs. Asparagus — In-Depth Nutrition Comparison

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How are tuna salad and asparagus different?

  • Tuna salad is higher in selenium, vitamin B1,2, vitamin B3, and phosphorus; however, asparagus is richer in iron, vitamin A, folate, vitamin B1, and fiber.
  • Daily need coverage for selenium for tuna salad is 71% higher.
  • Asparagus has less sodium.

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

Infographic

Tuna salad vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +35.7%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +1691.3%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +114%
Contains more CopperCopper +30.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +295%
~equal in Zinc ~0.54mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B3Vitamin B3 +585.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +154.5%
Contains more Vitamin AVitamin A +58.3%
Contains more Vitamin B1Vitamin B1 +361.3%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg

All nutrients comparison - raw data values

Nutrient Tuna salad Asparagus DV% diff.
Selenium 41.2µg 2.3µg 71%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.978mg 36%
Vitamin K 41.6µg 35%
Protein 16.04g 2.2g 28%
Polyunsaturated fat 4.122g 0.05g 27%
Phosphorus 178mg 52mg 18%
Sodium 402mg 2mg 17%
Fats 9.26g 0.12g 14%
Iron 1mg 2.14mg 14%
Folate 8µg 52µg 11%
Vitamin B1 0.031mg 0.143mg 9%
Calories 187kcal 20kcal 8%
Fiber 0g 2.1g 8%
Vitamin E 1.13mg 8%
Saturated fat 1.544g 0.04g 7%
Monounsaturated fat 2.887g 0g 7%
Manganese 0.04mg 0.158mg 5%
Vitamin B2 0.07mg 0.141mg 5%
Copper 0.145mg 0.189mg 5%
Vitamin C 2.2mg 5.6mg 4%
Cholesterol 13mg 0mg 4%
Choline 16mg 3%
Carbs 9.41g 3.88g 2%
Vitamin A 24µg 38µg 2%
Vitamin B6 0.081mg 0.091mg 1%
Fructose 1g 1%
Magnesium 19mg 14mg 1%
Potassium 178mg 202mg 1%
Calcium 17mg 24mg 1%
Net carbs 9.41g 1.78g N/A
Sugar 1.88g N/A
Zinc 0.56mg 0.54mg 0%
Vitamin B5 0.26mg 0.274mg 0%
Tryptophan 0.18mg 0.027mg 0%
Threonine 0.701mg 0.084mg 0%
Isoleucine 0.739mg 0.075mg 0%
Leucine 1.293mg 0.128mg 0%
Lysine 1.457mg 0.104mg 0%
Methionine 0.47mg 0.031mg 0%
Phenylalanine 0.626mg 0.075mg 0%
Valine 0.824mg 0.115mg 0%
Histidine 0.467mg 0.049mg 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
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 ProteinProtein +629.1%
Contains more FatsFats +7616.7%
Contains more CarbsCarbs +142.5%
Contains more OtherOther +267.2%
Contains more WaterWater +47.6%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +8144%
Contains less Sat. FatSaturated fat -97.4%

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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. 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.