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  6. Tuna salad vs. Quinoa

Tuna salad vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and quinoa

  • Tuna salad is higher in selenium, vitamin B12, and vitamin B3, yet quinoa is higher in manganese, fiber, magnesium, folate, and vitamin B1.
  • Tuna salad covers your daily selenium needs 70% more than quinoa.
  • The amount of sodium in quinoa is lower.

Food varieties used in this article are Fish, tuna salad and Quinoa, cooked.

Infographic

Tuna salad vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PhosphorusPhosphorus +17.1%
Contains more SeleniumSelenium +1371.4%
Contains more MagnesiumMagnesium +236.8%
Contains more IronIron +49%
Contains more CopperCopper +32.4%
Contains more ZincZinc +94.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1477.5%
~equal in Calcium ~17mg
~equal in Potassium ~172mg

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%
Quinoa
Quinoa
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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1526.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more FolateFolate +425%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Quinoa DV% diff.
Selenium 41.2µg 2.8µg 70%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.412mg 39%
Manganese 0.04mg 0.631mg 26%
Protein 16.04g 4.4g 23%
Polyunsaturated fat 4.122g 1.078g 20%
Sodium 402mg 7mg 17%
Fiber 0g 2.8g 11%
Fats 9.26g 1.92g 11%
Magnesium 19mg 64mg 11%
Folate 8µg 42µg 9%
Starch 17.63g 7%
Saturated fat 1.544g 0.231g 6%
Monounsaturated fat 2.887g 0.528g 6%
Vitamin B1 0.031mg 0.107mg 6%
Iron 1mg 1.49mg 6%
Zinc 0.56mg 1.09mg 5%
Copper 0.145mg 0.192mg 5%
Vitamin B5 0.26mg 5%
Choline 23mg 4%
Cholesterol 13mg 0mg 4%
Vitamin E 0.63mg 4%
Carbs 9.41g 21.3g 4%
Phosphorus 178mg 152mg 4%
Vitamin B6 0.081mg 0.123mg 3%
Calories 187kcal 120kcal 3%
Vitamin B2 0.07mg 0.11mg 3%
Vitamin A 24µg 0µg 3%
Vitamin C 2.2mg 0mg 2%
Net carbs 9.41g 18.5g N/A
Calcium 17mg 17mg 0%
Potassium 178mg 172mg 0%
Sugar 0.87g N/A
Tryptophan 0.18mg 0.052mg 0%
Threonine 0.701mg 0.131mg 0%
Isoleucine 0.739mg 0.157mg 0%
Leucine 1.293mg 0.261mg 0%
Lysine 1.457mg 0.239mg 0%
Methionine 0.47mg 0.096mg 0%
Phenylalanine 0.626mg 0.185mg 0%
Valine 0.824mg 0.185mg 0%
Histidine 0.467mg 0.127mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +264.5%
Contains more FatsFats +382.3%
Contains more OtherOther +176.6%
Contains more CarbsCarbs +126.4%
Contains more WaterWater +13.4%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +446.8%
Contains more Poly. FatPolyunsaturated fat +282.4%
Contains less Sat. FatSaturated fat -85%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.