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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 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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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
~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
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%

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

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%
Saturated fat 1.544g 0.033g 7%
Calcium 17mg 87mg 7%
Monounsaturated fat 2.887g 0.028g 7%
Calories 187kcal 50kcal 7%
Vitamin B6 0.081mg 0.013mg 5%
Potassium 178mg 16mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.13mg 4%
Vitamin B5 0.26mg 0.071mg 4%
Vitamin B2 0.07mg 0.025mg 3%
Vitamin A 24µg 0µg 3%
Magnesium 19mg 5mg 3%
Vitamin B1 0.031mg 0.055mg 2%
Manganese 0.04mg 0mg 2%
Fiber 0g 0.5g 2%
Vitamin C 2.2mg 0mg 2%
Folate 8µg 12µg 1%
Carbs 9.41g 10.52g 0%
Net carbs 9.41g 10.02g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Porridge
Minerals Daily Need Coverage Score
49%
Tuna salad
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.511g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.