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  6. Tuna salad vs. Porridge

Tuna salad vs. Porridge — In-Depth Nutrition Comparison

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Differences between tuna salad and porridge

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, copper, and vitamin B6, while porridge has more iron and calcium.
  • Tuna salad's daily need coverage for selenium is 70% higher.
  • The amount of sodium in porridge is lower.

The food types used in this comparison are Fish, tuna salad and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Tuna salad vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +1012.5%
Contains more CopperCopper +262.5%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +1086.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1371.4%
Contains more CalciumCalcium +411.8%
Contains more IronIron +274%
Contains less SodiumSodium -98.5%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6%
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1188.5%
Contains more Vitamin B5Vitamin B5 +266.2%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +77.4%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Porridge DV% diff.
Selenium 41.2µg 2.8µg 70%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.52mg 39%
Iron 1mg 3.74mg 34%
Protein 16.04g 1.44g 29%
Polyunsaturated fat 4.122g 0.114g 27%
Phosphorus 178mg 15mg 23%
Sodium 402mg 6mg 17%
Fats 9.26g 0.21g 14%
Copper 0.145mg 0.04mg 12%
Calories 187kcal 50kcal 7%
Calcium 17mg 87mg 7%
Saturated fat 1.544g 0.033g 7%
Monounsaturated fat 2.887g 0.028g 7%
Potassium 178mg 16mg 5%
Vitamin B6 0.081mg 0.013mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.13mg 4%
Vitamin B5 0.26mg 0.071mg 4%
Magnesium 19mg 5mg 3%
Vitamin A 24µg 0µg 3%
Vitamin B2 0.07mg 0.025mg 3%
Vitamin C 2.2mg 0mg 2%
Fiber 0g 0.5g 2%
Manganese 0.04mg 0mg 2%
Vitamin B1 0.031mg 0.055mg 2%
Folate 8µg 12µg 1%
Net carbs 9.41g 10.02g N/A
Carbs 9.41g 10.52g 0%
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.02mg 0%
Threonine 0.701mg 0.045mg 0%
Isoleucine 0.739mg 0.063mg 0%
Leucine 1.293mg 0.11mg 0%
Lysine 1.457mg 0.037mg 0%
Methionine 0.47mg 0.027mg 0%
Phenylalanine 0.626mg 0.078mg 0%
Valine 0.824mg 0.07mg 0%
Histidine 0.467mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1013.9%
Contains more FatsFats +4309.5%
Contains more OtherOther +868.2%
Contains more CarbsCarbs +11.8%
Contains more WaterWater +38.7%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +10210.7%
Contains more Poly. FatPolyunsaturated fat +3515.8%
Contains less Sat. FatSaturated fat -97.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.