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Tuna salad vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between tuna salad and potato salad

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus; however, potato salad has more vitamin C, vitamin B5, and fiber.
  • Tuna salad's daily need coverage for selenium is 67% more.
  • Tuna salad is lower in sodium.

The food varieties used in the comparison are Fish, tuna salad and Potato salad, home-prepared.

Infographic

Tuna salad vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +53.8%
Contains more CopperCopper +22.9%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +242.3%
Contains less SodiumSodium -24%
Contains more SeleniumSelenium +904.9%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +42.7%
Contains more ManganeseManganese +152.5%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +652.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +74.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +498.5%
Contains more FatsFats +12.9%
Contains more CarbsCarbs +18.7%
Contains more WaterWater +20.3%
~equal in Other ~1.95g

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +16.4%
~equal in Saturated fat ~1.429g
~equal in Polyunsaturated fat ~3.737g

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

All nutrients comparison - raw data values

Nutrient Tuna salad Potato salad DV% diff.
Selenium 41.2µg 4.1µg 67%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.89mg 36%
Protein 16.04g 2.68g 27%
Cholesterol 13mg 68mg 18%
Phosphorus 178mg 52mg 18%
Vitamin C 2.2mg 10mg 9%
Sodium 402mg 529mg 6%
Vitamin B5 0.26mg 0.534mg 5%
Vitamin B6 0.081mg 0.141mg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0.031mg 0.077mg 4%
Iron 1mg 0.65mg 4%
Copper 0.145mg 0.118mg 3%
Manganese 0.04mg 0.101mg 3%
Polyunsaturated fat 4.122g 3.737g 3%
Zinc 0.56mg 0.31mg 2%
Potassium 178mg 254mg 2%
Fats 9.26g 8.2g 2%
Calories 187kcal 143kcal 2%
Saturated fat 1.544g 1.429g 1%
Monounsaturated fat 2.887g 2.48g 1%
Vitamin B2 0.07mg 0.06mg 1%
Vitamin A 24µg 32µg 1%
Magnesium 19mg 15mg 1%
Carbs 9.41g 11.17g 1%
Net carbs 9.41g 9.87g N/A
Calcium 17mg 19mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0.042mg 0%
Threonine 0.701mg 0.116mg 0%
Isoleucine 0.739mg 0.141mg 0%
Leucine 1.293mg 0.202mg 0%
Lysine 1.457mg 0.171mg 0%
Methionine 0.47mg 0.066mg 0%
Phenylalanine 0.626mg 0.135mg 0%
Valine 0.824mg 0.172mg 0%
Histidine 0.467mg 0.062mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
49%
Tuna salad
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 127mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.115g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.