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  6. Tuna salad vs. Pot roast

Tuna salad vs. Pot roast — In-Depth Nutrition Comparison

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Differences between tuna salad and pot roast

  • Tuna salad has more selenium and vitamin B3, while pot roast has more zinc, vitamin B12, iron, vitamin B6, and vitamin B2.
  • Pot roast's daily need coverage for zinc is 55% higher.
  • Pot roast contains 9 times less sodium than tuna salad. Tuna salad contains 402mg of sodium, while pot roast contains 47mg.

The food types used in this comparison are Fish, tuna salad and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Tuna salad vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more CopperCopper +46.5%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +52.6%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +142%
Contains more ZincZinc +1089.3%
Contains less SodiumSodium -88.3%
~equal in Magnesium ~19mg
~equal in Calcium ~16mg
~equal in Phosphorus ~174mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B1Vitamin B1 +90.3%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B5Vitamin B5 +119.6%
Contains more Vitamin B6Vitamin B6 +249.4%
Contains more Vitamin B12Vitamin B12 +77.5%
Contains more FolateFolate +12.5%

All nutrients comparison - raw data values

Nutrient Tuna salad Pot roast DV% diff.
Zinc 0.56mg 6.66mg 55%
Vitamin B12 1.2µg 2.13µg 39%
Cholesterol 13mg 116mg 34%
Saturated fat 1.544g 7.548g 27%
Selenium 41.2µg 27µg 26%
Protein 16.04g 28.94g 26%
Polyunsaturated fat 4.122g 0.708g 23%
Choline 110.2mg 20%
Iron 1mg 2.42mg 18%
Vitamin B6 0.081mg 0.283mg 16%
Vitamin B3 6.7mg 4.105mg 16%
Fats 9.26g 19.17g 15%
Sodium 402mg 47mg 15%
Monounsaturated fat 2.887g 8.175g 13%
Vitamin B2 0.07mg 0.171mg 8%
Vitamin B5 0.26mg 0.571mg 6%
Calories 187kcal 297kcal 6%
Copper 0.145mg 0.099mg 5%
Vitamin E 0.51mg 3%
Carbs 9.41g 0g 3%
Vitamin A 24µg 0µg 3%
Vitamin K 1.8µg 2%
Vitamin B1 0.031mg 0.059mg 2%
Vitamin C 2.2mg 0mg 2%
Potassium 178mg 231mg 2%
Manganese 0.04mg 0.01mg 1%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Phosphorus 178mg 174mg 1%
Net carbs 9.41g 0g N/A
Magnesium 19mg 19mg 0%
Calcium 17mg 16mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.18mg 0.19mg 0%
Threonine 0.701mg 1.156mg 0%
Isoleucine 0.739mg 1.317mg 0%
Leucine 1.293mg 2.302mg 0%
Lysine 1.457mg 2.446mg 0%
Methionine 0.47mg 0.754mg 0%
Phenylalanine 0.626mg 1.143mg 0%
Valine 0.824mg 1.436mg 0%
Histidine 0.467mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%
Contains more OtherOther +-21400%
Contains more ProteinProtein +80.4%
Contains more FatsFats +107%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +482.2%
Contains more Mono. FatMonounsaturated fat +183.2%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.