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  6. Tuna salad vs. Rutabagas

Tuna salad vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and rutabagas

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron; however, rutabagas are higher in vitamin C and fiber.
  • Tuna salad covers your daily need for selenium, 74% more than rutabagas.
  • Rutabagas have less saturated fat.

These are the specific foods used in this comparison Fish, tuna salad and Rutabagas, raw.

Infographic

Tuna salad vs Rutabagas 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +127.3%
Contains more CopperCopper +353.1%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +235.8%
Contains more SeleniumSelenium +5785.7%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +71.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +227.5%
~equal in Magnesium ~20mg

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%
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +857.1%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1036.4%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more FolateFolate +162.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Rutabagas DV% diff.
Selenium 41.2µg 0.7µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.7mg 38%
Protein 16.04g 1.08g 30%
Polyunsaturated fat 4.122g 0.088g 27%
Vitamin C 2.2mg 25mg 25%
Phosphorus 178mg 53mg 18%
Sodium 402mg 12mg 17%
Fats 9.26g 0.16g 14%
Copper 0.145mg 0.032mg 13%
Fiber 0g 2.3g 9%
Calories 187kcal 37kcal 8%
Saturated fat 1.544g 0.027g 7%
Iron 1mg 0.44mg 7%
Monounsaturated fat 2.887g 0.025g 7%
Vitamin B1 0.031mg 0.09mg 5%
Potassium 178mg 305mg 4%
Manganese 0.04mg 0.131mg 4%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.24mg 3%
Choline 14.1mg 3%
Calcium 17mg 43mg 3%
Vitamin A 24µg 0µg 3%
Folate 8µg 21µg 3%
Fructose 1.61g 2%
Vitamin B2 0.07mg 0.04mg 2%
Vitamin B5 0.26mg 0.16mg 2%
Vitamin E 0.3mg 2%
Vitamin B6 0.081mg 0.1mg 1%
Net carbs 9.41g 6.32g N/A
Carbs 9.41g 8.62g 0%
Magnesium 19mg 20mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin K 0.3µg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1385.2%
Contains more FatsFats +5687.5%
Contains more OtherOther +200%
Contains more WaterWater +41.6%
~equal in Carbs ~8.62g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +11448%
Contains more Poly. FatPolyunsaturated fat +4584.1%
Contains less Sat. FatSaturated fat -98.3%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.