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Tuna salad vs. Raspberry — In-Depth Nutrition Comparison

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Significant differences between tuna salad and raspberries

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, raspberries are richer in manganese, vitamin C, and fiber.
  • Tuna salad covers your daily selenium needs 75% more than raspberries.
  • Raspberries contain less sodium.

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

Infographic

Tuna salad vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +44.9%
Contains more CopperCopper +61.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +513.8%
Contains more SeleniumSelenium +20500%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +47.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1575%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +1020.4%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1090.9%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more FolateFolate +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1236.7%
Contains more FatsFats +1324.6%
Contains more OtherOther +363%
Contains more CarbsCarbs +26.9%
Contains more WaterWater +35.8%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +4410.9%
Contains more Poly. FatPolyunsaturated fat +999.2%
Contains less Sat. FatSaturated fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Raspberry DV% diff.
Selenium 41.2µg 0.2µg 75%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.598mg 38%
Protein 16.04g 1.2g 30%
Vitamin C 2.2mg 26.2mg 27%
Manganese 0.04mg 0.67mg 27%
Fiber 0g 6.5g 26%
Polyunsaturated fat 4.122g 0.375g 25%
Phosphorus 178mg 29mg 21%
Sodium 402mg 1mg 17%
Fats 9.26g 0.65g 13%
Vitamin K 7.8µg 7%
Calories 187kcal 52kcal 7%
Saturated fat 1.544g 0.019g 7%
Monounsaturated fat 2.887g 0.064g 7%
Copper 0.145mg 0.09mg 6%
Vitamin E 0.87mg 6%
Iron 1mg 0.69mg 4%
Cholesterol 13mg 0mg 4%
Fructose 2.35g 3%
Folate 8µg 21µg 3%
Choline 12.3mg 2%
Vitamin B6 0.081mg 0.055mg 2%
Vitamin B2 0.07mg 0.038mg 2%
Vitamin A 24µg 2µg 2%
Vitamin B5 0.26mg 0.329mg 1%
Zinc 0.56mg 0.42mg 1%
Potassium 178mg 151mg 1%
Calcium 17mg 25mg 1%
Magnesium 19mg 22mg 1%
Carbs 9.41g 11.94g 1%
Net carbs 9.41g 5.44g N/A
Sugar 4.42g N/A
Vitamin B1 0.031mg 0.032mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
49%
Tuna salad
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 26)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.7)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Raspberry
Raspberry is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 401mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 1.525g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.