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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
49%
37%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 300mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 1.775g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad is cheaper (difference - $1)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food contains less Sodium?
Omelette contains less Sodium (difference - 247mg)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins