Tuna salad vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between tuna salad and pilaf
- Tuna salad has more vitamin B12 and selenium; however, pilaf is richer in folate, vitamin B1, manganese, vitamin B6, iron, vitamin B5, and calcium.
- Pilaf covers your daily folate needs 51% more than tuna salad.
- Pilaf has 60 times less vitamin B12 than tuna salad. Tuna salad has 1.2µg of vitamin B12, while pilaf has 0.02µg.
- Tuna salad contains less sodium.
Specific food types used in this comparison are Fish, tuna salad and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains less SodiumSodium | -69.1% |
| Contains more SeleniumSelenium | +27.2% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +388.2% |
| Contains more IronIron | +144% |
| Contains more CopperCopper | +14.5% |
| Contains more ZincZinc | +80.4% |
| Contains more ManganeseManganese | +2105% |
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 AVitamin A | +500% |
| Contains more Vitamin B12Vitamin B12 | +5900% |
| Contains more Vitamin CVitamin C | +86.4% |
| Contains more Vitamin B1Vitamin B1 | +1845.2% |
| Contains more Vitamin B2Vitamin B2 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +175% |
| Contains more Vitamin B6Vitamin B6 | +393.8% |
| Contains more FolateFolate | +2550% |
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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +53.9% |
| Contains more FatsFats | +575.9% |
| Contains more WaterWater | +685.6% |
| Contains more CarbsCarbs | +710.9% |
| Contains more OtherOther | +81.2% |
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +674% |
| Contains more Poly. FatPolyunsaturated fat | +993.4% |
| Contains less Sat. FatSaturated fat | -80.1% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 8µg | 212µg | 51% |
| Vitamin B12 | 1.2µg | 0.02µg | 49% |
| Vitamin B1 | 0.031mg | 0.603mg | 48% |
| Sodium | 402mg | 1303mg | 39% |
| Manganese | 0.04mg | 0.882mg | 37% |
| Starch | 71.23g | 29% | |
| Polyunsaturated fat | 4.122g | 0.377g | 25% |
| Vitamin B6 | 0.081mg | 0.4mg | 25% |
| Carbs | 9.41g | 76.31g | 22% |
| Iron | 1mg | 2.44mg | 18% |
| Selenium | 41.2µg | 32.4µg | 16% |
| Fats | 9.26g | 1.37g | 12% |
| Protein | 16.04g | 10.42g | 11% |
| Vitamin B5 | 0.26mg | 0.715mg | 9% |
| Calories | 187kcal | 359kcal | 9% |
| Calcium | 17mg | 83mg | 7% |
| Monounsaturated fat | 2.887g | 0.373g | 6% |
| Saturated fat | 1.544g | 0.307g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Zinc | 0.56mg | 1.01mg | 4% |
| Vitamin B3 | 6.7mg | 6.127mg | 4% |
| Cholesterol | 13mg | 1mg | 4% |
| Phosphorus | 178mg | 154mg | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Choline | 17.5mg | 3% | |
| Vitamin A | 24µg | 4µg | 2% |
| Copper | 0.145mg | 0.166mg | 2% |
| Vitamin C | 2.2mg | 4.1mg | 2% |
| Vitamin B2 | 0.07mg | 0.087mg | 1% |
| Net carbs | 9.41g | 75.11g | N/A |
| Potassium | 178mg | 188mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.18mg | 0.086mg | 0% |
| Threonine | 0.701mg | 0.221mg | 0% |
| Isoleucine | 0.739mg | 0.279mg | 0% |
| Leucine | 1.293mg | 0.523mg | 0% |
| Lysine | 1.457mg | 0.189mg | 0% |
| Methionine | 0.47mg | 0.145mg | 0% |
| Phenylalanine | 0.626mg | 0.32mg | 0% |
| Valine | 0.824mg | 0.374mg | 0% |
| Histidine | 0.467mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | 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%
47%
Minerals Daily Need Coverage Score
49%
77%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 901mg)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.237g)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)