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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.

Infographic

Tuna salad vs Roe infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains more Iron +29.9%
Contains more Copper +13.3%
Contains more Calcium +64.7%
Contains more Magnesium +36.8%
Contains more Phosphorus +189.3%
Contains more Potassium +59%
Contains less Sodium -70.9%
Contains more Zinc +128.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Iron +29.9%
Contains more Copper +13.3%
Contains more Calcium +64.7%
Contains more Magnesium +36.8%
Contains more Phosphorus +189.3%
Contains more Potassium +59%
Contains less Sodium -70.9%
Contains more Zinc +128.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Roe
Contains more Vitamin B3 +205.7%
Contains more Vitamin A +212.4%
Contains more Vitamin C +645.5%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Folate +1050%
Contains more Vitamin B12 +861.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +205.7%
Contains more Vitamin A +212.4%
Contains more Vitamin C +645.5%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Folate +1050%
Contains more Vitamin B12 +861.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Roe Opinion
Net carbs 9.41g 1.92g Tuna salad
Protein 16.04g 28.62g Roe
Fats 9.26g 8.23g Tuna salad
Carbs 9.41g 1.92g Tuna salad
Calories 187kcal 204kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 17mg 28mg Roe
Iron 1mg 0.77mg Tuna salad
Magnesium 19mg 26mg Roe
Phosphorus 178mg 515mg Roe
Potassium 178mg 283mg Roe
Sodium 402mg 117mg Roe
Zinc 0.56mg 1.28mg Roe
Copper 0.145mg 0.128mg Tuna salad
Vitamin A 97IU 303IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 2.2mg 16.4mg Roe
Vitamin B1 0.031mg 0.277mg Roe
Vitamin B2 0.07mg 0.949mg Roe
Vitamin B3 6.7mg 2.192mg Tuna salad
Vitamin B5 0.26mg 1.154mg Roe
Vitamin B6 0.081mg 0.185mg Roe
Folate 8µg 92µg Roe
Vitamin B12 1.2µg 11.54µg Roe
Vitamin K µg µg
Tryptophan 0.18mg 0.375mg Roe
Threonine 0.701mg 1.305mg Roe
Isoleucine 0.739mg 1.465mg Roe
Leucine 1.293mg 2.509mg Roe
Lysine 1.457mg 2.179mg Roe
Methionine 0.47mg 0.71mg Roe
Phenylalanine 0.626mg 1.401mg Roe
Valine 0.824mg 1.676mg Roe
Histidine 0.467mg 0.778mg Roe
Cholesterol 13mg 479mg Tuna salad
Trans Fat g g
Saturated Fat 1.544g 1.866g Tuna salad
Monounsaturated Fat 2.887g 2.129g Tuna salad
Polyunsaturated fat 4.122g 3.404g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
169
Roe
Mineral Summary Score
33
Tuna salad
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
172%
Roe
Carbohydrates
9%
Tuna salad
2%
Roe
Fats
43%
Tuna salad
38%
Roe

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 466mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $100)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 285mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.