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Tuna salad vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and mixed nuts

  • Tuna salad is higher in vitamin B12, yet mixed nuts are higher in manganese, copper, magnesium, phosphorus, fiber, zinc, vitamin B6, and iron.
  • Mixed nuts cover your daily manganese needs 87% more than tuna salad.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Tuna salad vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more SeleniumSelenium +21.5%
Contains more MagnesiumMagnesium +1105.3%
Contains more CalciumCalcium +588.2%
Contains more PotassiumPotassium +255.1%
Contains more IronIron +161%
Contains more CopperCopper +525.5%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +156.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +5000%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +509.7%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +334.6%
Contains more FolateFolate +937.5%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +2936.5%
Contains more ProteinProtein +24.9%
Contains more FatsFats +482.6%
Contains more CarbsCarbs +123.7%
Contains more OtherOther +35.2%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +886.8%
Contains more Poly. FatPolyunsaturated fat +254.5%

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 Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Mixed nuts DV% diff.
Manganese 0.04mg 2.04mg 87%
Copper 0.145mg 0.907mg 85%
Polyunsaturated fat 4.122g 14.612g 70%
Fats 9.26g 53.95g 69%
Monounsaturated fat 2.887g 28.488g 64%
Vitamin E 7.82mg 52%
Magnesium 19mg 229mg 50%
Vitamin B12 1.2µg 0µg 50%
Phosphorus 178mg 456mg 40%
Saturated fat 1.544g 8.711g 33%
Fiber 0g 7g 28%
Zinc 0.56mg 3.36mg 25%
Vitamin B6 0.081mg 0.352mg 21%
Calories 187kcal 607kcal 21%
Iron 1mg 2.61mg 20%
Folate 8µg 83µg 19%
Vitamin B5 0.26mg 1.14mg 18%
Sodium 402mg 5mg 17%
Potassium 178mg 632mg 13%
Selenium 41.2µg 33.9µg 13%
Vitamin B1 0.031mg 0.189mg 13%
Calcium 17mg 117mg 10%
Vitamin B2 0.07mg 0.196mg 10%
Choline 52mg 9%
Protein 16.04g 20.04g 8%
Vitamin B3 6.7mg 7.709mg 6%
Vitamin K 5.7µg 5%
Cholesterol 13mg 0mg 4%
Carbs 9.41g 21.05g 4%
Vitamin A 24µg 0µg 3%
Starch 4.2g 2%
Vitamin C 2.2mg 0.5mg 2%
Net carbs 9.41g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.18mg 0.22mg 0%
Threonine 0.701mg 0.703mg 0%
Isoleucine 0.739mg 0.826mg 0%
Leucine 1.293mg 1.656mg 0%
Lysine 1.457mg 0.782mg 0%
Methionine 0.47mg 0.283mg 0%
Phenylalanine 0.626mg 1.182mg 0%
Valine 0.824mg 1.001mg 0%
Histidine 0.467mg 0.572mg 0%
Omega-3 - EPA 0.014g 0.005g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
49%
Tuna salad
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 7.167g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 24)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 397mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.