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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
49%
38%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 53)
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.313g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.