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Tuna salad vs. Pita — In-Depth Nutrition Comparison

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Differences between tuna salad and pita

  • Tuna salad has more vitamin B12, vitamin B3, and phosphorus, while pita has more vitamin B1, manganese, fiber, and calcium.
  • Tuna salad's daily need coverage for vitamin B12 is 50% higher.
  • Pita contains 9 times less saturated fat than tuna salad. Tuna salad contains 1.544g of saturated fat, while pita contains 0.166g.

The food types used in this comparison are Fish, tuna salad and Bread, pita, white, unenriched.

Infographic

Tuna salad vs Pita 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%
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more PotassiumPotassium +48.3%
Contains more PhosphorusPhosphorus +83.5%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +405.9%
Contains more IronIron +40%
Contains more CopperCopper +15.9%
Contains more ZincZinc +50%
Contains more ManganeseManganese +1102.5%

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%
Pita
4
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +761.3%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more FolateFolate +200%
~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 Pita DV% diff.
Selenium 41.2µg 75%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 2.142mg 28%
Polyunsaturated fat 4.122g 0.535g 24%
Vitamin B1 0.031mg 0.267mg 20%
Manganese 0.04mg 0.481mg 19%
Carbs 9.41g 55.7g 15%
Protein 16.04g 9.1g 14%
Fats 9.26g 1.2g 12%
Phosphorus 178mg 97mg 12%
Fiber 0g 2.2g 9%
Calcium 17mg 86mg 7%
Monounsaturated fat 2.887g 0.105g 7%
Saturated fat 1.544g 0.166g 6%
Sodium 402mg 536mg 6%
Iron 1mg 1.4mg 5%
Calories 187kcal 275kcal 4%
Vitamin B6 0.081mg 0.034mg 4%
Folate 8µg 24µg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Zinc 0.56mg 0.84mg 3%
Vitamin B5 0.26mg 0.397mg 3%
Copper 0.145mg 0.168mg 3%
Vitamin B2 0.07mg 0.097mg 2%
Potassium 178mg 120mg 2%
Magnesium 19mg 26mg 2%
Vitamin C 2.2mg 0mg 2%
Net carbs 9.41g 53.5g N/A
Tryptophan 0.18mg 0.105mg 0%
Threonine 0.701mg 0.257mg 0%
Isoleucine 0.739mg 0.349mg 0%
Leucine 1.293mg 0.634mg 0%
Lysine 1.457mg 0.219mg 0%
Methionine 0.47mg 0.16mg 0%
Phenylalanine 0.626mg 0.446mg 0%
Valine 0.824mg 0.394mg 0%
Histidine 0.467mg 0.195mg 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
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +76.3%
Contains more FatsFats +671.7%
Contains more WaterWater +96.8%
Contains more OtherOther +12.1%
Contains more CarbsCarbs +491.9%

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
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +2649.5%
Contains more Poly. FatPolyunsaturated fat +670.5%
Contains less Sat. FatSaturated fat -89.2%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.