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
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Iron
+29.9%
Contains
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Copper
+13.3%
Contains
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Manganese
+207.7%
Contains
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Calcium
+64.7%
Contains
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Magnesium
+36.8%
Contains
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Phosphorus
+189.3%
Contains
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Potassium
+59%
Contains
less
Sodium
-70.9%
Contains
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Zinc
+128.6%
Contains
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Selenium
+25.5%
Contains
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Iron
+29.9%
Contains
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Copper
+13.3%
Contains
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Manganese
+207.7%
Contains
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Calcium
+64.7%
Contains
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Magnesium
+36.8%
Contains
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Phosphorus
+189.3%
Contains
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Potassium
+59%
Contains
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Sodium
-70.9%
Contains
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Zinc
+128.6%
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Selenium
+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.
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Contains
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Vitamin B3
+205.7%
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Vitamin A
+212.4%
Contains
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Vitamin C
+645.5%
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Vitamin B1
+793.5%
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Vitamin B2
+1255.7%
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Vitamin B5
+343.8%
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Vitamin B6
+128.4%
Contains
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Folate
+1050%
Contains
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Vitamin B12
+861.7%
Contains
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Vitamin B3
+205.7%
Contains
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Vitamin A
+212.4%
Contains
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Vitamin C
+645.5%
Contains
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Vitamin B1
+793.5%
Contains
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Vitamin B2
+1255.7%
Contains
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Vitamin B5
+343.8%
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Vitamin B6
+128.4%
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Folate
+1050%
Contains
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Vitamin B12
+861.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+12.5%
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Carbs
+390.1%
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Protein
+78.4%
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Other
+22.1%
Equal in Water - 58.63
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
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Fats
+12.5%
Contains
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Carbs
+390.1%
Contains
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Protein
+78.4%
Contains
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Other
+22.1%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-17.3%
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Monounsaturated Fat
+35.6%
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Polyunsaturated fat
+21.1%
Saturated Fat:
1.544 g
Monounsaturated Fat:
2.887 g
Polyunsaturated fat:
4.122 g
Saturated Fat:
1.866 g
Monounsaturated Fat:
2.129 g
Polyunsaturated fat:
3.404 g
Contains
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Saturated Fat
-17.3%
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Monounsaturated Fat
+35.6%
Contains
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Polyunsaturated 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 |
| Net carbs | 9.41g | 1.92g |
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| Protein | 16.04g | 28.62g |
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| Fats | 9.26g | 8.23g |
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| Carbs | 9.41g | 1.92g |
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| Calories | 187kcal | 204kcal |
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| Calcium | 17mg | 28mg |
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| Iron | 1mg | 0.77mg |
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| Magnesium | 19mg | 26mg |
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| Phosphorus | 178mg | 515mg |
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| Potassium | 178mg | 283mg |
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| Sodium | 402mg | 117mg |
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| Zinc | 0.56mg | 1.28mg |
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| Copper | 0.145mg | 0.128mg |
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| Manganese | 0.04mg | 0.013mg |
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| Selenium | 41.2µg | 51.7µg |
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| Vitamin A | 97IU | 303IU |
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| Vitamin A RAE | 24µg | 91µg |
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| Vitamin C | 2.2mg | 16.4mg |
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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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| Folate | 8µg | 92µg |
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| Vitamin B12 | 1.2µg | 11.54µg |
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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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| Cholesterol | 13mg | 479mg |
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| Saturated Fat | 1.544g | 1.866g |
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| Omega-3 - DHA | 0.055g | 1.747g |
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| Omega-3 - EPA | 0.014g | 1.26g |
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| Omega-3 - DPA | 0.105g |
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| Monounsaturated Fat | 2.887g | 2.129g |
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| Polyunsaturated fat | 4.122g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
169%
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.