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  6. Tuna salad vs. Kiwi

Tuna salad vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and kiwi?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and iron, while kiwi is higher in vitamin C and fiber.
  • Kiwi's daily need coverage for vitamin C is 101% higher.
  • Kiwi is lower in sodium.

We used Fish, tuna salad and Kiwifruit, green, raw types in this comparison.

Infographic

Tuna salad vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more IronIron +222.6%
Contains more CopperCopper +11.5%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +423.5%
Contains more SeleniumSelenium +20500%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +75.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +145%

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%
Kiwi
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1864.8%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4113.6%
Contains more FolateFolate +212.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Kiwi DV% diff.
Vitamin C 2.2mg 92.7mg 101%
Selenium 41.2µg 0.2µg 75%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.341mg 40%
Vitamin K 40.3µg 34%
Protein 16.04g 1.14g 30%
Polyunsaturated fat 4.122g 0.287g 26%
Phosphorus 178mg 34mg 21%
Sodium 402mg 3mg 17%
Fats 9.26g 0.52g 13%
Fiber 0g 3g 12%
Vitamin E 1.46mg 10%
Iron 1mg 0.31mg 9%
Saturated fat 1.544g 0.029g 7%
Monounsaturated fat 2.887g 0.047g 7%
Calories 187kcal 61kcal 6%
Fructose 4.35g 5%
Folate 8µg 25µg 4%
Zinc 0.56mg 0.14mg 4%
Potassium 178mg 312mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B2 0.07mg 0.025mg 3%
Manganese 0.04mg 0.098mg 3%
Vitamin B5 0.26mg 0.183mg 2%
Vitamin A 24µg 4µg 2%
Copper 0.145mg 0.13mg 2%
Calcium 17mg 34mg 2%
Carbs 9.41g 14.66g 2%
Vitamin B6 0.081mg 0.063mg 1%
Choline 7.8mg 1%
Net carbs 9.41g 11.66g N/A
Magnesium 19mg 17mg 0%
Sugar 8.99g N/A
Vitamin B1 0.031mg 0.027mg 0%
Tryptophan 0.18mg 0.015mg 0%
Threonine 0.701mg 0.047mg 0%
Isoleucine 0.739mg 0.051mg 0%
Leucine 1.293mg 0.066mg 0%
Lysine 1.457mg 0.061mg 0%
Methionine 0.47mg 0.024mg 0%
Phenylalanine 0.626mg 0.044mg 0%
Valine 0.824mg 0.057mg 0%
Histidine 0.467mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1307%
Contains more FatsFats +1680.8%
Contains more OtherOther +249.2%
Contains more CarbsCarbs +55.8%
Contains more WaterWater +31.5%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +6042.6%
Contains more Poly. FatPolyunsaturated fat +1336.2%
Contains less Sat. FatSaturated fat -98.1%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.