Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna salad
  5. Compare
  6. Tuna salad vs. Goat cheese

Tuna salad vs. Goat cheese — In-Depth Nutrition Comparison

Compare

A recap on differences between tuna salad and goat cheese

  • Tuna salad is higher in selenium, vitamin B12, and vitamin B3, yet goat cheese is higher in vitamin B2, copper, phosphorus, calcium, and vitamin A.
  • Goat cheese covers your daily saturated fat needs 95% more than tuna salad.
  • Tuna salad contains 11 times more selenium than goat cheese. While tuna salad contains 41.2µg of selenium, goat cheese contains only 3.8µg.
  • The amount of cholesterol in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Cheese, goat, semisoft type.

Infographic

Tuna salad vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +12.7%
Contains more SeleniumSelenium +984.2%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +1652.9%
Contains more IronIron +62%
Contains more CopperCopper +289%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +110.7%
Contains more ManganeseManganese +132.5%
~equal in Sodium ~415mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +483.6%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +445.5%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +1595.8%
Contains more Vitamin B1Vitamin B1 +132.3%
Contains more Vitamin B2Vitamin B2 +865.7%

All nutrients comparison - raw data values

Nutrient Tuna salad Goat cheese DV% diff.
Saturated fat 1.544g 20.639g 87%
Selenium 41.2µg 3.8µg 68%
Copper 0.145mg 0.564mg 47%
Vitamin B2 0.07mg 0.676mg 47%
Vitamin A 24µg 407µg 43%
Vitamin B12 1.2µg 0.22µg 41%
Vitamin B3 6.7mg 1.148mg 35%
Fats 9.26g 29.84g 32%
Phosphorus 178mg 375mg 28%
Calcium 17mg 298mg 28%
Polyunsaturated fat 4.122g 0.709g 23%
Cholesterol 13mg 79mg 22%
Protein 16.04g 21.58g 11%
Monounsaturated fat 2.887g 6.808g 10%
Calories 187kcal 364kcal 9%
Iron 1mg 1.62mg 8%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin B1 0.031mg 0.072mg 3%
Carbs 9.41g 0.12g 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Manganese 0.04mg 0.093mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin B6 0.081mg 0.06mg 2%
Magnesium 19mg 29mg 2%
Vitamin K 2.5µg 2%
Folate 8µg 2µg 2%
Sodium 402mg 415mg 1%
Zinc 0.56mg 0.66mg 1%
Potassium 178mg 158mg 1%
Vitamin B5 0.26mg 0.19mg 1%
Net carbs 9.41g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.18mg 0.227mg 0%
Threonine 0.701mg 0.805mg 0%
Isoleucine 0.739mg 0.893mg 0%
Leucine 1.293mg 1.861mg 0%
Lysine 1.457mg 1.549mg 0%
Methionine 0.47mg 0.575mg 0%
Phenylalanine 0.626mg 0.859mg 0%
Valine 0.824mg 1.485mg 0%
Histidine 0.467mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +7741.7%
Contains more WaterWater +38.8%
Contains more ProteinProtein +34.5%
Contains more FatsFats +222.2%
Contains more OtherOther +38%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +481.4%
Contains more Mono. FatMonounsaturated fat +135.8%

People also compare

Tuna salad
Tuna salad vs Tuna Bluefin
Tuna Bluefin
Tuna salad
Tuna salad vs Caesar salad
Caesar salad
Tuna salad
Tuna salad vs Taco salad
Taco salad
Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.