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Tuna salad vs. Lettuce — In-Depth Nutrition Comparison

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Differences between tuna salad and lettuce

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper, while lettuce has more vitamin A, manganese, and vitamin C.
  • Lettuce's daily need coverage for vitamin A is 146% higher.
  • The amount of saturated fat in lettuce is lower.

The food types used in this comparison are Fish, tuna salad and Lettuce, green leaf, raw.

Infographic

Tuna salad vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +16.3%
Contains more CopperCopper +400%
Contains more ZincZinc +211.1%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +6766.7%
Contains more CalciumCalcium +111.8%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +525%
~equal in Potassium ~194mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B3Vitamin B3 +1686.7%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +1441.7%
Contains more Vitamin B1Vitamin B1 +125.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1079.4%
Contains more FatsFats +6073.3%
Contains more CarbsCarbs +227.9%
Contains more OtherOther +232.8%
Contains more WaterWater +50.4%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +48016.7%
Contains more Poly. FatPolyunsaturated fat +4926.8%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Lettuce DV% diff.
Vitamin K 126.3µg 105%
Selenium 41.2µg 0.6µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.375mg 40%
Vitamin A 24µg 370µg 38%
Protein 16.04g 1.36g 29%
Polyunsaturated fat 4.122g 0.082g 27%
Phosphorus 178mg 29mg 21%
Sodium 402mg 28mg 16%
Fats 9.26g 0.15g 14%
Copper 0.145mg 0.029mg 13%
Manganese 0.04mg 0.25mg 9%
Calories 187kcal 15kcal 9%
Vitamin C 2.2mg 9.2mg 8%
Folate 8µg 38µg 8%
Saturated fat 1.544g 0.02g 7%
Monounsaturated fat 2.887g 0.006g 7%
Fiber 0g 1.3g 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.18mg 3%
Vitamin B1 0.031mg 0.07mg 3%
Vitamin B5 0.26mg 0.134mg 3%
Iron 1mg 0.86mg 2%
Calcium 17mg 36mg 2%
Choline 13.6mg 2%
Carbs 9.41g 2.87g 2%
Fructose 0.43g 1%
Vitamin B2 0.07mg 0.08mg 1%
Vitamin B6 0.081mg 0.09mg 1%
Magnesium 19mg 13mg 1%
Vitamin E 0.22mg 1%
Net carbs 9.41g 1.57g N/A
Potassium 178mg 194mg 0%
Sugar 0.78g N/A
Tryptophan 0.18mg 0.009mg 0%
Threonine 0.701mg 0.059mg 0%
Isoleucine 0.739mg 0.084mg 0%
Leucine 1.293mg 0.079mg 0%
Lysine 1.457mg 0.084mg 0%
Methionine 0.47mg 0.016mg 0%
Phenylalanine 0.626mg 0.055mg 0%
Valine 0.824mg 0.07mg 0%
Histidine 0.467mg 0.022mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Tuna salad
45%
Lettuce
Minerals Daily Need Coverage Score
49%
Tuna salad
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.524g)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.