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Tuna salad vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and margarine

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, copper, iron, and vitamin B6, yet margarine is higher in vitamin A.
  • Tuna salad covers your daily selenium needs 75% more than margarine.
  • The amount of sodium in margarine is lower.

Food varieties used in this article are Fish, tuna salad and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Tuna salad vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +888.9%
Contains more IronIron +1566.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3460%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.5%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +29030.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +1100%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +3312.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Margarine DV% diff.
Polyunsaturated fat 4.122g 24.302g 135%
Fats 9.26g 80.71g 110%
Monounsaturated fat 2.887g 38.877g 90%
Vitamin A 24µg 819µg 88%
Vitamin K 93µg 78%
Selenium 41.2µg 0µg 75%
Saturated fat 1.544g 15.189g 62%
Vitamin E 9mg 60%
Vitamin B12 1.2µg 0.1µg 46%
Vitamin B3 6.7mg 0.023mg 42%
Protein 16.04g 0.16g 32%
Calories 187kcal 717kcal 27%
Phosphorus 178mg 5mg 25%
Sodium 402mg 2mg 17%
Copper 0.145mg 0mg 16%
Iron 1mg 0.06mg 12%
Vitamin B6 0.081mg 0.009mg 6%
Vitamin B5 0.26mg 5%
Zinc 0.56mg 0mg 5%
Potassium 178mg 18mg 5%
Magnesium 19mg 3mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B2 0.07mg 0.037mg 3%
Carbs 9.41g 0.7g 3%
Manganese 0.04mg 2%
Choline 12.4mg 2%
Vitamin B1 0.031mg 0.01mg 2%
Vitamin C 2.2mg 0.2mg 2%
Folate 8µg 1µg 2%
Calcium 17mg 3mg 1%
Net carbs 9.41g 0.7g N/A
Trans fat 14.89g N/A
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 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +9925%
Contains more CarbsCarbs +1244.3%
Contains more WaterWater +282.3%
Contains more OtherOther +11.5%
Contains more FatsFats +771.6%

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% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +1246.6%
Contains more Poly. FatPolyunsaturated fat +489.6%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.