Tuna salad vs. Safflower — In-Depth Nutrition Comparison
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How are tuna salad and safflower different?
- Tuna salad is higher in vitamin B12; however, safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, phosphorus, iron, and zinc.
- Daily need coverage for copper for safflower is 178% higher.
Fish, tuna salad and Seeds, safflower seed kernels, dried are the varieties used in this article.
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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 more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1757.9% |
| Contains more CalciumCalcium | +358.8% |
| Contains more PotassiumPotassium | +286% |
| Contains more IronIron | +390% |
| Contains more CopperCopper | +1104.8% |
| Contains more ZincZinc | +801.8% |
| Contains more PhosphorusPhosphorus | +261.8% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +4935% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3651.6% |
| Contains more Vitamin B2Vitamin B2 | +492.9% |
| Contains more Vitamin B5Vitamin B5 | +1450% |
| Contains more Vitamin B6Vitamin B6 | +1344.4% |
| Contains more FolateFolate | +1900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more WaterWater | +1023.8% |
| Contains more FatsFats | +315.2% |
| Contains more CarbsCarbs | +264.4% |
| Contains more OtherOther | +156.3% |
~equal in
Protein
~16.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains less Sat. FatSaturated fat | -58.1% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |
| Contains more Poly. FatPolyunsaturated fat | +584.7% |
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 Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.145mg | 1.747mg | 178% |
| Polyunsaturated fat | 4.122g | 28.223g | 161% |
| Vitamin B1 | 0.031mg | 1.163mg | 94% |
| Manganese | 0.04mg | 2.014mg | 86% |
| Vitamin B6 | 0.081mg | 1.17mg | 84% |
| Magnesium | 19mg | 353mg | 80% |
| Vitamin B5 | 0.26mg | 4.03mg | 75% |
| Selenium | 41.2µg | 75% | |
| Phosphorus | 178mg | 644mg | 67% |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Iron | 1mg | 4.9mg | 49% |
| Fats | 9.26g | 38.45g | 45% |
| Zinc | 0.56mg | 5.05mg | 41% |
| Folate | 8µg | 160µg | 38% |
| Vitamin B3 | 6.7mg | 2.284mg | 28% |
| Vitamin B2 | 0.07mg | 0.415mg | 27% |
| Calories | 187kcal | 517kcal | 17% |
| Sodium | 402mg | 3mg | 17% |
| Potassium | 178mg | 687mg | 15% |
| Saturated fat | 1.544g | 3.682g | 10% |
| Carbs | 9.41g | 34.29g | 8% |
| Calcium | 17mg | 78mg | 6% |
| Monounsaturated fat | 2.887g | 4.848g | 5% |
| Cholesterol | 13mg | 0mg | 4% |
| Vitamin A | 24µg | 3µg | 2% |
| Vitamin C | 2.2mg | 0mg | 2% |
| Protein | 16.04g | 16.18g | 0% |
| Net carbs | 9.41g | 34.29g | N/A |
| Tryptophan | 0.18mg | 0.183mg | 0% |
| Threonine | 0.701mg | 0.586mg | 0% |
| Isoleucine | 0.739mg | 0.717mg | 0% |
| Leucine | 1.293mg | 1.154mg | 0% |
| Lysine | 1.457mg | 0.534mg | 0% |
| Methionine | 0.47mg | 0.284mg | 0% |
| Phenylalanine | 0.626mg | 0.806mg | 0% |
| Valine | 0.824mg | 1.025mg | 0% |
| Histidine | 0.467mg | 0.452mg | 0% |
| Omega-3 - EPA | 0.014g | N/A | |
| Omega-3 - DHA | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
27%
82%
Minerals Daily Need Coverage Score
49%
178%
Comparison summary
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 2.138g)
Which food is cheaper?
Tuna salad is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 399mg)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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.