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  6. Tuna salad vs. Lentil soup

Tuna salad vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and lentil soup

  • Tuna salad is higher than lentil soup in selenium, vitamin B12, vitamin B3, phosphorus, copper, polyunsaturated fat, and monounsaturated fat.
  • Tuna salad covers your daily selenium needs 74% more than lentil soup.
  • Tuna salad contains 32 times more polyunsaturated fat than lentil soup. While tuna salad contains 4.122g of polyunsaturated fat, lentil soup contains only 0.13g.
  • The amount of saturated fat in lentil soup is lower.

Food varieties used in this article are Fish, tuna salad and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Tuna salad vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +23.6%
Contains more CopperCopper +107.1%
Contains more ZincZinc +86.7%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -24.4%
Contains more SeleniumSelenium +13633.3%
Contains more ManganeseManganese +200%
~equal in Calcium ~17mg
~equal in Iron ~1.07mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +29.4%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +1129.4%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B12Vitamin B12 +900%
Contains more Vitamin B1Vitamin B1 +125.8%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Lentil soup DV% diff.
Selenium 41.2µg 0.3µg 74%
Vitamin B12 1.2µg 0.12µg 45%
Vitamin B3 6.7mg 0.545mg 38%
Polyunsaturated fat 4.122g 0.13g 27%
Protein 16.04g 3.74g 25%
Phosphorus 178mg 74mg 15%
Fats 9.26g 1.12g 13%
Copper 0.145mg 0.07mg 8%
Calories 187kcal 56kcal 7%
Monounsaturated fat 2.887g 0.52g 6%
Sodium 402mg 532mg 6%
Saturated fat 1.544g 0.45g 5%
Folate 8µg 20µg 3%
Cholesterol 13mg 3mg 3%
Vitamin B1 0.031mg 0.07mg 3%
Manganese 0.04mg 0.12mg 3%
Vitamin B5 0.26mg 0.14mg 2%
Vitamin B2 0.07mg 0.045mg 2%
Vitamin A 24µg 7µg 2%
Zinc 0.56mg 0.3mg 2%
Magnesium 19mg 9mg 2%
Iron 1mg 1.07mg 1%
Potassium 178mg 144mg 1%
Vitamin B6 0.081mg 0.09mg 1%
Vitamin C 2.2mg 1.7mg 1%
Carbs 9.41g 8.16g 0%
Net carbs 9.41g 8.16g N/A
Calcium 17mg 17mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +328.9%
Contains more FatsFats +726.8%
Contains more CarbsCarbs +15.3%
Contains more OtherOther +73.2%
Contains more WaterWater +35.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +455.2%
Contains more Poly. FatPolyunsaturated fat +3070.8%
Contains less Sat. FatSaturated fat -70.9%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.