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  6. Tuna salad vs. Leek

Tuna salad vs. Leek — In-Depth Nutrition Comparison

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The main differences between tuna salad and leek

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, yet leek is richer in vitamin A, manganese, folate, iron, and vitamin B6.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Leek contains less sodium.

Food types used in this article are Fish, tuna salad and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Tuna salad vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CopperCopper +20.8%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +408.6%
Contains more SeleniumSelenium +4020%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +247.1%
Contains more IronIron +110%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +1102.5%
~equal in Potassium ~180mg

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%
Leek
Leek
8
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +245.8%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B6Vitamin B6 +187.7%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Leek DV% diff.
Selenium 41.2µg 1µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin K 47µg 39%
Vitamin B3 6.7mg 0.4mg 39%
Protein 16.04g 1.5g 29%
Polyunsaturated fat 4.122g 0.166g 26%
Phosphorus 178mg 35mg 20%
Manganese 0.04mg 0.481mg 19%
Sodium 402mg 20mg 17%
Folate 8µg 64µg 14%
Iron 1mg 2.1mg 14%
Fats 9.26g 0.3g 14%
Vitamin B6 0.081mg 0.233mg 12%
Vitamin C 2.2mg 12mg 11%
Monounsaturated fat 2.887g 0.004g 7%
Saturated fat 1.544g 0.04g 7%
Fiber 0g 1.8g 7%
Vitamin A 24µg 83µg 7%
Calories 187kcal 61kcal 6%
Vitamin E 0.92mg 6%
Cholesterol 13mg 0mg 4%
Calcium 17mg 59mg 4%
Zinc 0.56mg 0.12mg 4%
Vitamin B2 0.07mg 0.03mg 3%
Copper 0.145mg 0.12mg 3%
Vitamin B5 0.26mg 0.14mg 2%
Vitamin B1 0.031mg 0.06mg 2%
Choline 9.5mg 2%
Magnesium 19mg 28mg 2%
Carbs 9.41g 14.15g 2%
Net carbs 9.41g 12.35g N/A
Potassium 178mg 180mg 0%
Sugar 3.9g N/A
Tryptophan 0.18mg 0.012mg 0%
Threonine 0.701mg 0.063mg 0%
Isoleucine 0.739mg 0.052mg 0%
Leucine 1.293mg 0.096mg 0%
Lysine 1.457mg 0.078mg 0%
Methionine 0.47mg 0.018mg 0%
Phenylalanine 0.626mg 0.055mg 0%
Valine 0.824mg 0.056mg 0%
Histidine 0.467mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +969.3%
Contains more FatsFats +2986.7%
Contains more OtherOther +102.9%
Contains more CarbsCarbs +50.4%
Contains more WaterWater +31.4%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +72075%
Contains more Poly. FatPolyunsaturated fat +2383.1%
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.