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  6. Tuna salad vs. Oatmeal

Tuna salad vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between Tuna salad and Oatmeal

  • Tuna salad has more Selenium, Vitamin B12, Vitamin B3, and Phosphorus, while Oatmeal has more Iron, Manganese, Vitamin B1, Vitamin B6, and Vitamin A RAE.
  • Tuna salad's daily need coverage for Selenium is 66% higher.
  • The amount of Sodium in Oatmeal is lower.

The food types used in this comparison are Fish, tuna salad and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Tuna salad vs Oatmeal 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.
Tuna salad
Tuna salad
4
:
6
Oatmeal
Oatmeal
Contains more Phosphorus +131.2%
Contains more Potassium +191.8%
Contains more Copper +119.7%
Contains more Selenium +724%
Contains more Calcium +370.6%
Contains more Iron +496%
Contains more Magnesium +36.8%
Contains less Sodium -87.8%
Contains more Zinc +10.7%
Contains more Manganese +1295%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Phosphorus +131.2%
Contains more Potassium +191.8%
Contains more Copper +119.7%
Contains more Selenium +724%
Contains more Calcium +370.6%
Contains more Iron +496%
Contains more Magnesium +36.8%
Contains less Sodium -87.8%
Contains more Zinc +10.7%
Contains more Manganese +1295%

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.
Tuna salad
Tuna salad
3
:
9
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Vitamin B3 +121.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +346.4%
Contains more Vitamin B1 +738.7%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +258%
Contains more Folate +450%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +121.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +346.4%
Contains more Vitamin B1 +738.7%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +258%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Oatmeal
Oatmeal
Contains more Protein +576.8%
Contains more Fats +580.9%
Contains more Other +273.7%
Contains more Carbs +24%
Contains more Water +33%
Tuna salad
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +576.8%
Contains more Fats +580.9%
Contains more Other +273.7%
Contains more Carbs +24%
Contains more Water +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +638.4%
Contains more Polyunsaturated fat +867.6%
Contains less Saturated Fat -85.4%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +638.4%
Contains more Polyunsaturated fat +867.6%
Contains less Saturated Fat -85.4%

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 Oatmeal
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Oatmeal Opinion
Net carbs 9.41g 9.97g Oatmeal
Protein 16.04g 2.37g Tuna salad
Fats 9.26g 1.36g Tuna salad
Carbs 9.41g 11.67g Oatmeal
Calories 187kcal 68kcal Tuna salad
Starch 10.37g Oatmeal
Sugar 0.46g Tuna salad
Fiber 0g 1.7g Oatmeal
Calcium 17mg 80mg Oatmeal
Iron 1mg 5.96mg Oatmeal
Magnesium 19mg 26mg Oatmeal
Phosphorus 178mg 77mg Tuna salad
Potassium 178mg 61mg Tuna salad
Sodium 402mg 49mg Oatmeal
Zinc 0.56mg 0.62mg Oatmeal
Copper 0.145mg 0.066mg Tuna salad
Manganese 0.04mg 0.558mg Oatmeal
Selenium 41.2µg 5µg Tuna salad
Vitamin A 97IU 433IU Oatmeal
Vitamin A RAE 24µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.26mg Oatmeal
Vitamin B2 0.07mg 0.215mg Oatmeal
Vitamin B3 6.7mg 3.025mg Tuna salad
Vitamin B5 0.26mg 0.317mg Oatmeal
Vitamin B6 0.081mg 0.29mg Oatmeal
Folate 8µg 44µg Oatmeal
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 0.4µg Oatmeal
Tryptophan 0.18mg 0.04mg Tuna salad
Threonine 0.701mg 0.083mg Tuna salad
Isoleucine 0.739mg 0.105mg Tuna salad
Leucine 1.293mg 0.2mg Tuna salad
Lysine 1.457mg 0.135mg Tuna salad
Methionine 0.47mg 0.04mg Tuna salad
Phenylalanine 0.626mg 0.13mg Tuna salad
Valine 0.824mg 0.151mg Tuna salad
Histidine 0.467mg 0.057mg Tuna salad
Cholesterol 13mg 0mg Oatmeal
Trans Fat 0.003g Tuna salad
Saturated Fat 1.544g 0.226g Oatmeal
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 0.391g Tuna salad
Polyunsaturated fat 4.122g 0.426g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Tuna salad
27%
Oatmeal
Minerals Daily Need Coverage Score
49%
Tuna salad
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 353mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.318g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.