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  6. Tuna salad vs. Pasta

Tuna salad vs. Pasta — In-Depth Nutrition Comparison

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Important differences between tuna salad and pasta

  • Tuna salad has more vitamin B12, vitamin B3, and phosphorus; however, pasta has more vitamin B1, folate, manganese, and vitamin B2.
  • Tuna salad's daily need coverage for vitamin B12 is 44% more.
  • Tuna salad has 67 times more sodium than pasta. Tuna salad has 402mg of sodium, while pasta has 6mg.

The food varieties used in the comparison are Fish, tuna salad and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Tuna salad vs Pasta 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%
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +641.7%
Contains more CopperCopper +55.9%
Contains more PhosphorusPhosphorus +182.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +14%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +460%
~equal in Magnesium ~18mg
~equal in Zinc ~0.56mg

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%
Pasta
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +575.4%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more Vitamin B12Vitamin B12 +757.1%
Contains more Vitamin B1Vitamin B1 +574.2%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Pasta DV% diff.
Selenium 41.2µg 75%
Vitamin B12 1.2µg 0.14µg 44%
Vitamin B3 6.7mg 0.992mg 36%
Polyunsaturated fat 4.122g 0.429g 25%
Protein 16.04g 5.15g 22%
Sodium 402mg 6mg 17%
Phosphorus 178mg 63mg 16%
Vitamin B1 0.031mg 0.209mg 15%
Folate 8µg 64µg 14%
Fats 9.26g 1.05g 13%
Manganese 0.04mg 0.224mg 8%
Monounsaturated fat 2.887g 0.124g 7%
Cholesterol 13mg 33mg 7%
Vitamin B2 0.07mg 0.15mg 6%
Saturated fat 1.544g 0.15g 6%
Copper 0.145mg 0.093mg 6%
Carbs 9.41g 24.93g 5%
Potassium 178mg 24mg 5%
Vitamin B6 0.081mg 0.034mg 4%
Calories 187kcal 131kcal 3%
Vitamin A 24µg 6µg 2%
Vitamin B5 0.26mg 0.183mg 2%
Iron 1mg 1.14mg 2%
Vitamin C 2.2mg 0mg 2%
Calcium 17mg 6mg 1%
Net carbs 9.41g 24.93g N/A
Magnesium 19mg 18mg 0%
Zinc 0.56mg 0.56mg 0%
Tryptophan 0.18mg 0.065mg 0%
Threonine 0.701mg 0.134mg 0%
Isoleucine 0.739mg 0.197mg 0%
Leucine 1.293mg 0.348mg 0%
Lysine 1.457mg 0.097mg 0%
Methionine 0.47mg 0.079mg 0%
Phenylalanine 0.626mg 0.247mg 0%
Valine 0.824mg 0.217mg 0%
Histidine 0.467mg 0.103mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +211.5%
Contains more FatsFats +781.9%
Contains more OtherOther +587.1%
Contains more CarbsCarbs +164.9%
~equal in Water ~68.56g

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +2228.2%
Contains more Poly. FatPolyunsaturated fat +860.8%
Contains less Sat. FatSaturated fat -90.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.