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  6. Tuna salad vs. Pumpkin

Tuna salad vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between tuna salad and pumpkin

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus; however, pumpkin is richer in vitamin A and vitamin C.
  • Pumpkin covers your daily vitamin A needs 168% more than tuna salad.
  • Pumpkin contains less sodium.

Specific food types used in this comparison are Fish, tuna salad and Pumpkin, raw.

Infographic

Tuna salad vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +25%
Contains more CopperCopper +14.2%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +304.5%
Contains more SeleniumSelenium +13633.3%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +91%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +212.5%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B3Vitamin B3 +1016.7%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin AVitamin A +1675%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Pumpkin DV% diff.
Selenium 41.2µg 0.3µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin A 24µg 426µg 45%
Vitamin B3 6.7mg 0.6mg 38%
Protein 16.04g 1g 30%
Polyunsaturated fat 4.122g 0.005g 27%
Phosphorus 178mg 44mg 19%
Sodium 402mg 1mg 17%
Fats 9.26g 0.1g 14%
Vitamin C 2.2mg 9mg 8%
Calories 187kcal 26kcal 8%
Saturated fat 1.544g 0.052g 7%
Monounsaturated fat 2.887g 0.013g 7%
Vitamin E 1.06mg 7%
Potassium 178mg 340mg 5%
Cholesterol 13mg 0mg 4%
Manganese 0.04mg 0.125mg 4%
Vitamin B2 0.07mg 0.11mg 3%
Iron 1mg 0.8mg 3%
Zinc 0.56mg 0.32mg 2%
Folate 8µg 16µg 2%
Fiber 0g 0.5g 2%
Vitamin B1 0.031mg 0.05mg 2%
Copper 0.145mg 0.127mg 2%
Magnesium 19mg 12mg 2%
Vitamin B6 0.081mg 0.061mg 2%
Choline 8.2mg 1%
Carbs 9.41g 6.5g 1%
Vitamin K 1.1µg 1%
Vitamin B5 0.26mg 0.298mg 1%
Net carbs 9.41g 6g N/A
Calcium 17mg 21mg 0%
Sugar 2.76g N/A
Tryptophan 0.18mg 0.012mg 0%
Threonine 0.701mg 0.029mg 0%
Isoleucine 0.739mg 0.031mg 0%
Leucine 1.293mg 0.046mg 0%
Lysine 1.457mg 0.054mg 0%
Methionine 0.47mg 0.011mg 0%
Phenylalanine 0.626mg 0.032mg 0%
Valine 0.824mg 0.035mg 0%
Histidine 0.467mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1504%
Contains more FatsFats +9160%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +166.3%
Contains more WaterWater +45%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +22107.7%
Contains more Poly. FatPolyunsaturated fat +82340%
Contains less Sat. FatSaturated fat -96.6%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.