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  6. Tuna salad vs. Omelette

Tuna salad vs. Omelette — In-Depth Nutrition Comparison

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How are tuna salad and omelette different?

  • Tuna salad is richer in vitamin B3, selenium, vitamin B12, and copper, while omelette is higher in vitamin B2, vitamin B5, and vitamin A.
  • Omelette covers your daily need for cholesterol, 100% more than tuna salad.
  • Tuna salad contains 105 times more vitamin B3 than omelette. Tuna salad contains 6.7mg of vitamin B3, while omelette contains 0.064mg.
  • Omelette is lower in sodium.

Fish, tuna salad and Egg, whole, cooked, omelet types were used in this article.

Infographic

Tuna salad vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +52.1%
Contains more CopperCopper +130.2%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +59.7%
Contains more CalciumCalcium +182.4%
Contains more IronIron +48%
Contains more ZincZinc +94.6%
Contains less SodiumSodium -61.4%
~equal in Phosphorus ~167mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +10368.8%
Contains more Vitamin B12Vitamin B12 +57.9%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin B2Vitamin B2 +451.4%
Contains more Vitamin B5Vitamin B5 +395.8%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +387.5%
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Tuna salad Omelette DV% diff.
Cholesterol 13mg 313mg 100%
Choline 247.6mg 45%
Vitamin B3 6.7mg 0.064mg 41%
Selenium 41.2µg 25.8µg 28%
Vitamin B2 0.07mg 0.386mg 24%
Vitamin B5 0.26mg 1.289mg 21%
Vitamin B12 1.2µg 0.76µg 18%
Vitamin A 24µg 172µg 16%
Sodium 402mg 155mg 11%
Protein 16.04g 10.57g 11%
Vitamin D 69IU 9%
Copper 0.145mg 0.063mg 9%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Polyunsaturated fat 4.122g 2.712g 9%
Saturated fat 1.544g 3.319g 8%
Folate 8µg 39µg 8%
Iron 1mg 1.48mg 6%
Zinc 0.56mg 1.09mg 5%
Monounsaturated fat 2.887g 4.843g 5%
Vitamin B6 0.081mg 0.143mg 5%
Vitamin K 4.5µg 4%
Fats 9.26g 11.66g 4%
Calcium 17mg 48mg 3%
Carbs 9.41g 0.64g 3%
Calories 187kcal 154kcal 2%
Phosphorus 178mg 167mg 2%
Potassium 178mg 117mg 2%
Magnesium 19mg 11mg 2%
Vitamin C 2.2mg 0mg 2%
Manganese 0.04mg 0.024mg 1%
Net carbs 9.41g 0.64g N/A
Sugar 0.31g N/A
Vitamin B1 0.031mg 0.034mg 0%
Trans fat 0.709g N/A
Tryptophan 0.18mg 0.14mg 0%
Threonine 0.701mg 0.467mg 0%
Isoleucine 0.739mg 0.565mg 0%
Leucine 1.293mg 0.913mg 0%
Lysine 1.457mg 0.767mg 0%
Methionine 0.47mg 0.319mg 0%
Phenylalanine 0.626mg 0.572mg 0%
Valine 0.824mg 0.722mg 0%
Histidine 0.467mg 0.26mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +51.8%
Contains more CarbsCarbs +1370.3%
Contains more OtherOther +113%
Contains more FatsFats +25.9%
Contains more WaterWater +20.5%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Poly. FatPolyunsaturated fat +52%
Contains more Mono. FatMonounsaturated fat +67.8%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.