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  6. Tuna salad vs. Raisin

Tuna salad vs. Raisin — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and raisins?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, while raisins are higher in copper, potassium, fiber, manganese, and iron.
  • Tuna salad's daily need coverage for selenium is 74% higher.
  • Raisins are lower in sodium.

We used Fish, tuna salad and Raisins, seedless types in this comparison.

Infographic

Tuna salad vs Raisin 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%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +76.2%
Contains more SeleniumSelenium +6766.7%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +320.8%
Contains more IronIron +88%
Contains more CopperCopper +119.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +647.5%

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%
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +774.7%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +241.9%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B6Vitamin B6 +114.8%
~equal in Vitamin C ~2.3mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Raisin DV% diff.
Selenium 41.2µg 0.6µg 74%
Vitamin B12 1.2µg 0µg 50%
Fructose 29.68g 37%
Vitamin B3 6.7mg 0.766mg 37%
Polyunsaturated fat 4.122g 0.037g 27%
Protein 16.04g 3.07g 26%
Carbs 9.41g 79.18g 23%
Copper 0.145mg 0.318mg 19%
Sodium 402mg 11mg 17%
Potassium 178mg 749mg 17%
Fiber 0g 3.7g 15%
Fats 9.26g 0.46g 14%
Phosphorus 178mg 101mg 11%
Iron 1mg 1.88mg 11%
Manganese 0.04mg 0.299mg 11%
Vitamin B6 0.081mg 0.174mg 7%
Saturated fat 1.544g 0.058g 7%
Monounsaturated fat 2.887g 0.051g 7%
Vitamin B1 0.031mg 0.106mg 6%
Calories 187kcal 299kcal 6%
Vitamin B2 0.07mg 0.125mg 4%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.22mg 3%
Vitamin B5 0.26mg 0.095mg 3%
Calcium 17mg 50mg 3%
Vitamin K 3.5µg 3%
Magnesium 19mg 32mg 3%
Vitamin A 24µg 0µg 3%
Choline 11.1mg 2%
Vitamin E 0.12mg 1%
Starch 2.7g 1%
Folate 8µg 5µg 1%
Vitamin C 2.2mg 2.3mg 0%
Net carbs 9.41g 75.48g N/A
Sugar 59.19g N/A
Tryptophan 0.18mg 0.05mg 0%
Threonine 0.701mg 0.077mg 0%
Isoleucine 0.739mg 0.057mg 0%
Leucine 1.293mg 0.096mg 0%
Lysine 1.457mg 0.084mg 0%
Methionine 0.47mg 0.021mg 0%
Phenylalanine 0.626mg 0.065mg 0%
Valine 0.824mg 0.083mg 0%
Histidine 0.467mg 0.072mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +422.5%
Contains more FatsFats +1913%
Contains more WaterWater +309.3%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +741.4%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +5560.8%
Contains more Poly. FatPolyunsaturated fat +11040.5%
Contains less Sat. FatSaturated fat -96.2%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.