Tuna salad vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between Tuna salad and Roe
- Tuna salad is higher in Vitamin B3, yet Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Selenium, Vitamin B5, and Vitamin C.
- Roe covers your daily Vitamin B12 needs 431% more than Tuna salad.
- Tuna salad contains 3 times more Vitamin B3 than Roe. While Tuna salad contains 6.7mg of Vitamin B3, Roe contains only 2.192mg.
- The amount of Cholesterol in Tuna salad is lower.
Food varieties used in this article are Fish, tuna salad and Fish, roe, mixed species, cooked, dry heat.
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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 IronIron | +29.9% |
| Contains more CopperCopper | +13.3% |
| Contains more ManganeseManganese | +207.7% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more CalciumCalcium | +64.7% |
| Contains more PotassiumPotassium | +59% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +189.3% |
| Contains less SodiumSodium | -70.9% |
| Contains more SeleniumSelenium | +25.5% |
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 B3Vitamin B3 | +205.7% |
| Contains more Vitamin CVitamin C | +645.5% |
| Contains more Vitamin AVitamin A | +212.4% |
| Contains more Vitamin B1Vitamin B1 | +793.5% |
| Contains more Vitamin B2Vitamin B2 | +1255.7% |
| Contains more Vitamin B5Vitamin B5 | +343.8% |
| Contains more Vitamin B6Vitamin B6 | +128.4% |
| Contains more Vitamin B12Vitamin B12 | +861.7% |
| Contains more FolateFolate | +1050% |
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:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more FatsFats | +12.5% |
| Contains more CarbsCarbs | +390.1% |
| Contains more ProteinProtein | +78.4% |
| Contains more OtherOther | +22.1% |
~equal in
Water
~58.63g
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
1.866 g
Monounsaturated Fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains less Sat. FatSaturated Fat | -17.3% |
| Contains more Mono. FatMonounsaturated Fat | +35.6% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 187kcal | 204kcal |
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| Protein | 16.04g | 28.62g |
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| Fats | 9.26g | 8.23g |
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| Vitamin C | 2.2mg | 16.4mg |
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| Net carbs | 9.41g | 1.92g |
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| Carbs | 9.41g | 1.92g |
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| Cholesterol | 13mg | 479mg |
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| Magnesium | 19mg | 26mg |
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| Calcium | 17mg | 28mg |
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| Potassium | 178mg | 283mg |
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| Iron | 1mg | 0.77mg |
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| Copper | 0.145mg | 0.128mg |
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| Zinc | 0.56mg | 1.28mg |
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| Phosphorus | 178mg | 515mg |
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| Sodium | 402mg | 117mg |
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| Vitamin A | 97IU | 303IU |
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| Vitamin A | 24µg | 91µg |
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| Manganese | 0.04mg | 0.013mg |
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| Selenium | 41.2µg | 51.7µg |
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| Vitamin B1 | 0.031mg | 0.277mg |
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| Vitamin B2 | 0.07mg | 0.949mg |
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| Vitamin B3 | 6.7mg | 2.192mg |
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| Vitamin B5 | 0.26mg | 1.154mg |
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| Vitamin B6 | 0.081mg | 0.185mg |
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| Vitamin B12 | 1.2µg | 11.54µg |
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| Folate | 8µg | 92µg |
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| Saturated Fat | 1.544g | 1.866g |
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| Monounsaturated Fat | 2.887g | 2.129g |
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| Polyunsaturated fat | 4.122g | 3.404g |
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| Tryptophan | 0.18mg | 0.375mg |
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| Threonine | 0.701mg | 1.305mg |
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| Isoleucine | 0.739mg | 1.465mg |
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| Leucine | 1.293mg | 2.509mg |
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| Lysine | 1.457mg | 2.179mg |
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| Methionine | 0.47mg | 0.71mg |
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| Phenylalanine | 0.626mg | 1.401mg |
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| Valine | 0.824mg | 1.676mg |
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| Histidine | 0.467mg | 0.778mg |
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| Omega-3 - EPA | 0.014g | 1.26g |
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| Omega-3 - DHA | 0.055g | 1.747g |
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| Omega-3 - DPA | 0.105g |
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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%
156%
Minerals Daily Need Coverage Score
49%
68%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 466mg)
Which food is lower in Saturated Fat?
Tuna salad is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad is cheaper (difference - $100)
Which food contains less Sodium?
Roe contains less Sodium (difference - 285mg)
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.