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  6. Tuna salad vs. Roe

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
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%
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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.
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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin B3Vitamin B3 +205.7%
Contains more Vitamin CVitamin C +645.5%
Contains more Vitamin AVitamin A +279.2%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Roe DV% diff.
Vitamin B12 1.2µg 11.54µg 431%
Cholesterol 13mg 479mg 155%
Vitamin B2 0.07mg 0.949mg 68%
Phosphorus 178mg 515mg 48%
Vitamin B3 6.7mg 2.192mg 28%
Protein 16.04g 28.62g 25%
Vitamin B1 0.031mg 0.277mg 21%
Folate 8µg 92µg 21%
Selenium 41.2µg 51.7µg 19%
Vitamin B5 0.26mg 1.154mg 18%
Vitamin C 2.2mg 16.4mg 16%
Sodium 402mg 117mg 12%
Vitamin B6 0.081mg 0.185mg 8%
Vitamin A 24µg 91µg 7%
Zinc 0.56mg 1.28mg 7%
Polyunsaturated fat 4.122g 3.404g 5%
Iron 1mg 0.77mg 3%
Potassium 178mg 283mg 3%
Copper 0.145mg 0.128mg 2%
Fats 9.26g 8.23g 2%
Monounsaturated fat 2.887g 2.129g 2%
Magnesium 19mg 26mg 2%
Carbs 9.41g 1.92g 2%
Saturated fat 1.544g 1.866g 1%
Calories 187kcal 204kcal 1%
Manganese 0.04mg 0.013mg 1%
Calcium 17mg 28mg 1%
Net carbs 9.41g 1.92g N/A
Tryptophan 0.18mg 0.375mg 0%
Threonine 0.701mg 1.305mg 0%
Isoleucine 0.739mg 1.465mg 0%
Leucine 1.293mg 2.509mg 0%
Lysine 1.457mg 2.179mg 0%
Methionine 0.47mg 0.71mg 0%
Phenylalanine 0.626mg 1.401mg 0%
Valine 0.824mg 1.676mg 0%
Histidine 0.467mg 0.778mg 0%
Omega-3 - EPA 0.014g 1.26g N/A
Omega-3 - DHA 0.055g 1.747g N/A
Omega-3 - DPA 0.105g 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
Roe
Roe
2
29% 8% 2% 59% 3%
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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Roe
Roe
0
25% 29% 46%
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%

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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. 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.