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  6. Tuna salad vs. Marinara sauce

Tuna salad vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between tuna salad and marinara sauce

  • Tuna salad is richer in selenium, vitamin B12, phosphorus, vitamin B3, and copper, yet marinara sauce is richer in vitamin A, fiber, and vitamin B6.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Marinara sauce contains less sodium.

Food types used in this article are Fish, tuna salad and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Tuna salad vs Marinara sauce infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more IronIron +28.2%
Contains more CopperCopper +79%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +423.5%
Contains more SeleniumSelenium +3645.5%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +79.2%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +242.5%
~equal in Magnesium ~18mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +37.5%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more FolateFolate +62.5%
~equal in Vitamin C ~2mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Marinara sauce DV% diff.
Selenium 41.2µg 1.1µg 73%
Vitamin B12 1.2µg 0µg 50%
Protein 16.04g 1.41g 29%
Polyunsaturated fat 4.122g 0.508g 24%
Phosphorus 178mg 34mg 21%
Vitamin B3 6.7mg 3.917mg 17%
Vitamin E 2.4mg 16%
Sodium 402mg 30mg 16%
Fats 9.26g 1.48g 12%
Vitamin K 13.9µg 12%
Copper 0.145mg 0.081mg 7%
Vitamin B6 0.081mg 0.173mg 7%
Calories 187kcal 51kcal 7%
Fiber 0g 1.8g 7%
Saturated fat 1.544g 0.17g 6%
Monounsaturated fat 2.887g 0.377g 6%
Vitamin B5 0.26mg 5%
Potassium 178mg 319mg 4%
Manganese 0.04mg 0.137mg 4%
Cholesterol 13mg 2mg 4%
Zinc 0.56mg 0.2mg 3%
Iron 1mg 0.78mg 3%
Choline 13.7mg 2%
Folate 8µg 13µg 1%
Vitamin B2 0.07mg 0.061mg 1%
Vitamin B1 0.031mg 0.024mg 1%
Vitamin A 24µg 33µg 1%
Calcium 17mg 27mg 1%
Vitamin C 2.2mg 2mg 0%
Carbs 9.41g 8.06g 0%
Net carbs 9.41g 6.26g N/A
Magnesium 19mg 18mg 0%
Sugar 5.5g 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

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1037.6%
Contains more FatsFats +525.7%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +28.3%
Contains more WaterWater +38.4%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +665.8%
Contains more Poly. FatPolyunsaturated fat +711.4%
Contains less Sat. FatSaturated fat -89%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.