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  6. Tuna salad vs. Mango

Tuna salad vs. Mango — In-Depth Nutrition Comparison

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The main differences between tuna salad and mango

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and iron, yet mango is richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Mango contains less sodium.

Food types used in this article are Fish, tuna salad and Mangos, raw.

Infographic

Tuna salad vs Mango 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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +54.5%
Contains more IronIron +525%
Contains more CopperCopper +30.6%
Contains more ZincZinc +522.2%
Contains more PhosphorusPhosphorus +1171.4%
Contains more SeleniumSelenium +6766.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +57.5%
~equal in Potassium ~168mg

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%
Mango
Mango
7
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +901.5%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1554.5%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.028mg

All nutrients comparison - raw data values

Nutrient Tuna salad Mango DV% diff.
Selenium 41.2µg 0.6µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin C 2.2mg 36.4mg 38%
Vitamin B3 6.7mg 0.669mg 38%
Protein 16.04g 0.82g 30%
Polyunsaturated fat 4.122g 0.071g 27%
Phosphorus 178mg 14mg 23%
Sodium 402mg 1mg 17%
Fats 9.26g 0.38g 14%
Iron 1mg 0.16mg 11%
Folate 8µg 43µg 9%
Monounsaturated fat 2.887g 0.14g 7%
Saturated fat 1.544g 0.092g 7%
Vitamin E 0.9mg 6%
Calories 187kcal 60kcal 6%
Fiber 0g 1.6g 6%
Fructose 4.68g 6%
Zinc 0.56mg 0.09mg 4%
Copper 0.145mg 0.111mg 4%
Cholesterol 13mg 0mg 4%
Vitamin K 4.2µg 4%
Vitamin A 24µg 54µg 3%
Vitamin B6 0.081mg 0.119mg 3%
Vitamin B2 0.07mg 0.038mg 2%
Carbs 9.41g 14.98g 2%
Magnesium 19mg 10mg 2%
Vitamin B5 0.26mg 0.197mg 1%
Manganese 0.04mg 0.063mg 1%
Choline 7.6mg 1%
Calcium 17mg 11mg 1%
Net carbs 9.41g 13.38g N/A
Potassium 178mg 168mg 0%
Sugar 13.66g N/A
Vitamin B1 0.031mg 0.028mg 0%
Tryptophan 0.18mg 0.013mg 0%
Threonine 0.701mg 0.031mg 0%
Isoleucine 0.739mg 0.029mg 0%
Leucine 1.293mg 0.05mg 0%
Lysine 1.457mg 0.066mg 0%
Methionine 0.47mg 0.008mg 0%
Phenylalanine 0.626mg 0.027mg 0%
Valine 0.824mg 0.042mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1856.1%
Contains more FatsFats +2336.8%
Contains more OtherOther +491.7%
Contains more CarbsCarbs +59.2%
Contains more WaterWater +32.1%

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +1962.1%
Contains more Poly. FatPolyunsaturated fat +5705.6%
Contains less Sat. FatSaturated fat -94%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.