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Tuna salad vs. Orange — In-Depth Nutrition Comparison

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How are tuna salad and oranges different?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, iron, and copper, while oranges are higher in vitamin C and fiber.
  • Tuna salad covers your daily need for selenium, 74% more than oranges.
  • Oranges are lower in sodium.

Fish, tuna salad and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Tuna salad vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +900%
Contains more CopperCopper +222.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +1171.4%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +8140%
Contains more CalciumCalcium +135.3%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +118.2%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +2275.9%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2318.2%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Orange DV% diff.
Selenium 41.2µg 0.5µg 74%
Vitamin C 2.2mg 53.2mg 57%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.282mg 40%
Protein 16.04g 0.94g 30%
Polyunsaturated fat 4.122g 0.025g 27%
Phosphorus 178mg 14mg 23%
Sodium 402mg 0mg 17%
Fats 9.26g 0.12g 14%
Iron 1mg 0.1mg 11%
Copper 0.145mg 0.045mg 11%
Fiber 0g 2.4g 10%
Calories 187kcal 47kcal 7%
Monounsaturated fat 2.887g 0.023g 7%
Saturated fat 1.544g 0.015g 7%
Folate 8µg 30µg 6%
Vitamin B1 0.031mg 0.087mg 5%
Zinc 0.56mg 0.07mg 4%
Cholesterol 13mg 0mg 4%
Calcium 17mg 40mg 2%
Vitamin B2 0.07mg 0.04mg 2%
Choline 8.4mg 2%
Magnesium 19mg 10mg 2%
Vitamin B6 0.081mg 0.06mg 2%
Vitamin A 24µg 11µg 1%
Vitamin E 0.18mg 1%
Carbs 9.41g 11.75g 1%
Manganese 0.04mg 0.025mg 1%
Net carbs 9.41g 9.35g N/A
Potassium 178mg 181mg 0%
Sugar 9.35g N/A
Vitamin B5 0.26mg 0.25mg 0%
Tryptophan 0.18mg 0.009mg 0%
Threonine 0.701mg 0.015mg 0%
Isoleucine 0.739mg 0.025mg 0%
Leucine 1.293mg 0.023mg 0%
Lysine 1.457mg 0.047mg 0%
Methionine 0.47mg 0.02mg 0%
Phenylalanine 0.626mg 0.031mg 0%
Valine 0.824mg 0.04mg 0%
Histidine 0.467mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1606.4%
Contains more FatsFats +7616.7%
Contains more OtherOther +384.1%
Contains more CarbsCarbs +24.9%
Contains more WaterWater +37.3%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +12452.2%
Contains more Poly. FatPolyunsaturated fat +16388%
Contains less Sat. FatSaturated fat -99%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.