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Tuna salad vs. Poblano — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and poblano?

  • Tuna salad is richer in selenium and vitamin B12, while poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, manganese, and copper.
  • Poblano's daily need coverage for vitamin A is 407% higher.

We used Fish, tuna salad and Peppers, ancho, dried types in this comparison.

Infographic

Tuna salad vs Poblano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more SeleniumSelenium +1320.7%
Contains more MagnesiumMagnesium +494.7%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +1254.5%
Contains more IronIron +993%
Contains more CopperCopper +250.3%
Contains more ZincZinc +153.6%
Contains more PhosphorusPhosphorus +12.9%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +3097.5%

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%
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +4158.3%
Contains more Vitamin B1Vitamin B1 +477.4%
Contains more Vitamin B2Vitamin B2 +3121.4%
Contains more Vitamin B5Vitamin B5 +666.5%
Contains more Vitamin B6Vitamin B6 +4264.2%
Contains more FolateFolate +762.5%
~equal in Vitamin C ~2mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.403mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +12.9%
Contains more WaterWater +179.1%
Contains more CarbsCarbs +446.4%
Contains more OtherOther +176.5%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +486.8%
Contains less Sat. FatSaturated fat -46.9%
~equal in Polyunsaturated fat ~4.511g

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 Poblano
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Poblano DV% diff.
Vitamin B6 0.081mg 3.535mg 266%
Vitamin B2 0.07mg 2.255mg 168%
Iron 1mg 10.93mg 124%
Vitamin A 24µg 1022µg 111%
Fiber 0g 21.6g 86%
Selenium 41.2µg 2.9µg 70%
Potassium 178mg 2411mg 66%
Manganese 0.04mg 1.279mg 54%
Vitamin B12 1.2µg 0µg 50%
Copper 0.145mg 0.508mg 40%
Vitamin B5 0.26mg 1.993mg 35%
Magnesium 19mg 113mg 22%
Sodium 402mg 43mg 16%
Folate 8µg 69µg 15%
Carbs 9.41g 51.42g 14%
Vitamin B1 0.031mg 0.179mg 12%
Zinc 0.56mg 1.42mg 8%
Protein 16.04g 11.86g 8%
Monounsaturated fat 2.887g 0.492g 6%
Calories 187kcal 281kcal 5%
Calcium 17mg 61mg 4%
Cholesterol 13mg 0mg 4%
Phosphorus 178mg 201mg 3%
Saturated fat 1.544g 0.82g 3%
Polyunsaturated fat 4.122g 4.511g 3%
Vitamin B3 6.7mg 6.403mg 2%
Fats 9.26g 8.2g 2%
Vitamin C 2.2mg 2mg 0%
Net carbs 9.41g 29.82g N/A
Tryptophan 0.18mg 0.155mg 0%
Threonine 0.701mg 0.425mg 0%
Isoleucine 0.739mg 0.373mg 0%
Leucine 1.293mg 0.605mg 0%
Lysine 1.457mg 0.515mg 0%
Methionine 0.47mg 0.142mg 0%
Phenylalanine 0.626mg 0.361mg 0%
Valine 0.824mg 0.489mg 0%
Histidine 0.467mg 0.232mg 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 Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
155%
Poblano
Minerals Daily Need Coverage Score
49%
Tuna salad
120%
Poblano

Comparison summary

Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food is lower in Cholesterol?
Poblano
Poblano is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 0.724g)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.