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  6. Tuna salad vs. Prunes

Tuna salad vs. Prunes — In-Depth Nutrition Comparison

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How are tuna salad and prunes different?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus; however, prunes are richer in fiber, potassium, copper, vitamin A, and manganese.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Prunes have less sodium.

Fish, tuna salad and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Tuna salad vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +158%
Contains more SeleniumSelenium +13633.3%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +311.2%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +647.5%
~equal in Iron ~0.93mg

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%
Prunes
Prunes
8
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B3Vitamin B3 +256%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +165.7%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +153.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Prunes DV% diff.
Selenium 41.2µg 0.3µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin K 59.5µg 50%
Vitamin B3 6.7mg 1.882mg 30%
Fiber 0g 7.1g 28%
Protein 16.04g 2.18g 28%
Polyunsaturated fat 4.122g 0.062g 27%
Carbs 9.41g 63.88g 18%
Sodium 402mg 2mg 17%
Phosphorus 178mg 69mg 16%
Fructose 12.45g 16%
Potassium 178mg 732mg 16%
Copper 0.145mg 0.281mg 15%
Fats 9.26g 0.38g 14%
Manganese 0.04mg 0.299mg 11%
Vitamin B6 0.081mg 0.205mg 10%
Vitamin B2 0.07mg 0.186mg 9%
Saturated fat 1.544g 0.088g 7%
Monounsaturated fat 2.887g 0.053g 7%
Magnesium 19mg 41mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.26mg 0.422mg 3%
Calories 187kcal 240kcal 3%
Calcium 17mg 43mg 3%
Vitamin E 0.43mg 3%
Vitamin B1 0.031mg 0.051mg 2%
Vitamin C 2.2mg 0.6mg 2%
Vitamin A 24µg 39µg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Zinc 0.56mg 0.44mg 1%
Folate 8µg 4µg 1%
Iron 1mg 0.93mg 1%
Net carbs 9.41g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.18mg 0.025mg 0%
Threonine 0.701mg 0.049mg 0%
Isoleucine 0.739mg 0.041mg 0%
Leucine 1.293mg 0.066mg 0%
Lysine 1.457mg 0.05mg 0%
Methionine 0.47mg 0.016mg 0%
Phenylalanine 0.626mg 0.052mg 0%
Valine 0.824mg 0.056mg 0%
Histidine 0.467mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +635.8%
Contains more FatsFats +2336.8%
Contains more WaterWater +104.3%
Contains more CarbsCarbs +578.9%
Contains more OtherOther +23.9%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +5347.2%
Contains more Poly. FatPolyunsaturated fat +6548.4%
Contains less Sat. FatSaturated fat -94.3%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.