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  6. Tuna salad vs. Kohlrabi

Tuna salad vs. Kohlrabi — In-Depth Nutrition Comparison

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How are tuna salad and kohlrabi different?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and iron; however, kohlrabi is richer in vitamin C, fiber, and vitamin B6.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Kohlrabi has less saturated fat.

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

Infographic

Tuna salad vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more IronIron +150%
Contains more CopperCopper +12.4%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +5785.7%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +96.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +247.5%
~equal in Magnesium ~19mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2718.2%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Kohlrabi DV% diff.
Selenium 41.2µg 0.7µg 74%
Vitamin C 2.2mg 62mg 66%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.4mg 39%
Protein 16.04g 1.7g 29%
Polyunsaturated fat 4.122g 0.048g 27%
Phosphorus 178mg 46mg 19%
Sodium 402mg 20mg 17%
Fats 9.26g 0.1g 14%
Fiber 0g 3.6g 14%
Calories 187kcal 27kcal 8%
Iron 1mg 0.4mg 8%
Saturated fat 1.544g 0.013g 7%
Monounsaturated fat 2.887g 0.007g 7%
Vitamin B6 0.081mg 0.15mg 5%
Zinc 0.56mg 0.03mg 5%
Potassium 178mg 350mg 5%
Manganese 0.04mg 0.139mg 4%
Vitamin B2 0.07mg 0.02mg 4%
Cholesterol 13mg 0mg 4%
Vitamin E 0.48mg 3%
Folate 8µg 16µg 2%
Vitamin B1 0.031mg 0.05mg 2%
Copper 0.145mg 0.129mg 2%
Vitamin A 24µg 2µg 2%
Vitamin B5 0.26mg 0.165mg 2%
Choline 12.3mg 2%
Carbs 9.41g 6.2g 1%
Calcium 17mg 24mg 1%
Net carbs 9.41g 2.6g N/A
Magnesium 19mg 19mg 0%
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.01mg 0%
Threonine 0.701mg 0.049mg 0%
Isoleucine 0.739mg 0.078mg 0%
Leucine 1.293mg 0.067mg 0%
Lysine 1.457mg 0.056mg 0%
Methionine 0.47mg 0.013mg 0%
Phenylalanine 0.626mg 0.039mg 0%
Valine 0.824mg 0.05mg 0%
Histidine 0.467mg 0.019mg 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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +843.5%
Contains more FatsFats +9160%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +113%
Contains more WaterWater +44.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +41142.9%
Contains more Poly. FatPolyunsaturated fat +8487.5%
Contains less Sat. FatSaturated fat -99.2%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.