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  6. Tuna salad vs. Olive

Tuna salad vs. Olive — In-Depth Nutrition Comparison

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Differences between tuna salad and olive

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus, while olive has more iron, fiber, copper, calcium, and vitamin A.
  • Tuna salad's daily need coverage for selenium is 73% higher.
  • The amount of sodium in tuna salad is lower.

The food types used in this comparison are Fish, tuna salad and Olives, ripe, canned (small-extra large).

Infographic

Tuna salad vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +2125%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +5833.3%
Contains less SodiumSodium -45.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +4477.8%
Contains more CalciumCalcium +417.6%
Contains more IronIron +230%
Contains more CopperCopper +73.1%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +144.4%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18008.1%
Contains more Vitamin B5Vitamin B5 +1633.3%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Olive DV% diff.
Selenium 41.2µg 0.9µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.037mg 42%
Protein 16.04g 0.84g 30%
Iron 1mg 3.3mg 29%
Phosphorus 178mg 3mg 25%
Polyunsaturated fat 4.122g 0.911g 21%
Sodium 402mg 735mg 14%
Monounsaturated fat 2.887g 7.888g 13%
Fiber 0g 3.2g 13%
Copper 0.145mg 0.251mg 12%
Vitamin E 1.65mg 11%
Calcium 17mg 88mg 7%
Vitamin B6 0.081mg 0.009mg 6%
Potassium 178mg 8mg 5%
Vitamin B5 0.26mg 0.015mg 5%
Vitamin B2 0.07mg 0mg 5%
Calories 187kcal 115kcal 4%
Magnesium 19mg 4mg 4%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.22mg 3%
Folate 8µg 0µg 2%
Vitamin B1 0.031mg 0.003mg 2%
Fats 9.26g 10.68g 2%
Choline 10.3mg 2%
Manganese 0.04mg 0.02mg 1%
Saturated fat 1.544g 1.415g 1%
Vitamin C 2.2mg 0.9mg 1%
Vitamin K 1.4µg 1%
Carbs 9.41g 6.26g 1%
Net carbs 9.41g 3.06g N/A
Vitamin A 24µg 20µg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0.026mg 0%
Isoleucine 0.739mg 0.031mg 0%
Leucine 1.293mg 0.05mg 0%
Lysine 1.457mg 0.032mg 0%
Methionine 0.47mg 0.012mg 0%
Phenylalanine 0.626mg 0.029mg 0%
Valine 0.824mg 0.038mg 0%
Histidine 0.467mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1809.5%
Contains more CarbsCarbs +50.3%
Contains more FatsFats +15.3%
Contains more WaterWater +26.6%
~equal in Other ~2.23g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +352.5%
Contains more Mono. FatMonounsaturated fat +173.2%
~equal in Saturated fat ~1.415g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.