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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 Potassium +59%
Contains more Magnesium +36.8%
Contains more Zinc +128.6%
Contains more Phosphorus +189.3%
Contains less Sodium -70.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +29.9%
Contains more Copper +13.3%
Contains more Calcium +64.7%
Contains more Potassium +59%
Contains more Magnesium +36.8%
Contains more Zinc +128.6%
Contains more Phosphorus +189.3%
Contains less Sodium -70.9%

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 C +645.5%
Contains more Vitamin A +212.4%
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 Vitamin B12 +861.7%
Contains more Folate +1050%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin B3 +205.7%
Contains more Vitamin C +645.5%
Contains more Vitamin A +212.4%
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 Vitamin B12 +861.7%
Contains more Folate +1050%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
96%
Tuna salad
172%
Roe
Carbohydrates
9%
Tuna salad
2%
Roe
Fats
43%
Tuna salad
38%
Roe

Comparison summary table

Pay attention at 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 Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna salad Roe Opinion
Calories 187 204 Roe
Protein 16.04 28.62 Roe
Fats 9.26 8.23 Tuna salad
Vitamin C 2.2 16.4 Roe
Carbs 9.41 1.92 Tuna salad
Cholesterol 13 479 Tuna salad
Vitamin D
Iron 1 0.77 Tuna salad
Calcium 17 28 Roe
Potassium 178 283 Roe
Magnesium 19 26 Roe
Sugars
Fiber 0 0
Copper 0.145 0.128 Tuna salad
Zinc 0.56 1.28 Roe
Starch
Phosphorus 178 515 Roe
Sodium 402 117 Roe
Vitamin A 97 303 Roe
Vitamin E
Vitamin D
Vitamin B1 0.031 0.277 Roe
Vitamin B2 0.07 0.949 Roe
Vitamin B3 6.7 2.192 Tuna salad
Vitamin B5 0.26 1.154 Roe
Vitamin B6 0.081 0.185 Roe
Vitamin B12 1.2 11.54 Roe
Vitamin K
Folate 8 92 Roe
Trans Fat
Saturated Fat 1.544 1.866 Tuna salad
Monounsaturated Fat 2.887 2.129 Tuna salad
Polyunsaturated fat 4.122 3.404 Tuna salad
Tryptophan 0.18 0.375 Roe
Threonine 0.701 1.305 Roe
Isoleucine 0.739 1.465 Roe
Leucine 1.293 2.509 Roe
Lysine 1.457 2.179 Roe
Methionine 0.47 0.71 Roe
Phenylalanine 0.626 1.401 Roe
Valine 0.824 1.676 Roe
Histidine 0.467 0.778 Roe
Fructose

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 of 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.