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Tuna salad vs. Pea soup — In-Depth Nutrition Comparison

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What are the differences between tuna salad and pea soup?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, monounsaturated fat, and polyunsaturated fat; however, pea soup is richer in manganese and fiber.
  • Tuna salad's daily need coverage for selenium is 68% more.
  • Pea soup has less saturated fat.

We used Fish, tuna salad and Soup, pea, green, canned, prepared with equal volume water types in this article.

Infographic

Tuna salad vs Pea soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +150.7%
Contains more IronIron +37%
Contains more PhosphorusPhosphorus +278.7%
Contains more SeleniumSelenium +1044.4%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +512.5%
~equal in Copper ~0.146mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1350.2%
Contains more Vitamin B5Vitamin B5 +430.6%
Contains more Vitamin B6Vitamin B6 +305%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +29%
~equal in Vitamin D ~0µg

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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +401.3%
Contains more FatsFats +749.5%
Contains more OtherOther +66.4%
Contains more WaterWater +33.9%
~equal in Carbs ~9.88g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains more Mono. FatMonounsaturated fat +676.1%
Contains more Poly. FatPolyunsaturated fat +2802.8%
Contains less Sat. FatSaturated fat -66.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Pea soup
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Pea soup DV% diff.
Selenium 41.2µg 3.6µg 68%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.462mg 39%
Polyunsaturated fat 4.122g 0.142g 27%
Protein 16.04g 3.2g 26%
Phosphorus 178mg 47mg 19%
Fats 9.26g 1.09g 13%
Manganese 0.04mg 0.245mg 9%
Fiber 0g 1.9g 8%
Calories 187kcal 61kcal 6%
Monounsaturated fat 2.887g 0.372g 6%
Saturated fat 1.544g 0.524g 5%
Vitamin B6 0.081mg 0.02mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.26mg 0.049mg 4%
Vitamin B2 0.07mg 0.025mg 3%
Sodium 402mg 336mg 3%
Iron 1mg 0.73mg 3%
Potassium 178mg 71mg 3%
Choline 13.2mg 2%
Vitamin C 2.2mg 0.6mg 2%
Vitamin A 24µg 3µg 2%
Folate 8µg 1µg 2%
Vitamin E 0.09mg 1%
Zinc 0.56mg 0.64mg 1%
Vitamin B1 0.031mg 0.04mg 1%
Calcium 17mg 12mg 1%
Magnesium 19mg 15mg 1%
Net carbs 9.41g 7.98g N/A
Carbs 9.41g 9.88g 0%
Sugar 3.19g N/A
Copper 0.145mg 0.146mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Pea soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tuna salad
3%
Pea soup
Minerals Daily Need Coverage Score
49%
Tuna salad
23%
Pea soup

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 3.19g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pea soup
Pea soup contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 1.02g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.