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Tuna salad vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and fish sandwiches

  • Tuna salad has more selenium, vitamin B3, vitamin B12, phosphorus, and copper; however, fish sandwiches are higher in vitamin B1, manganese, and folate.
  • Tuna salad covers your daily need for selenium, 42% more than fish sandwiches.
  • Tuna salad has 3 times more vitamin B3 than fish sandwiches. While tuna salad has 6.7mg of vitamin B3, fish sandwiches have only 2.15mg.
  • Tuna salad has less sodium.

These are the specific foods used in this comparison Fish, tuna salad and Fast foods, fish sandwich, with tartar sauce.

Infographic

Tuna salad vs Fish sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CopperCopper +93.3%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +53.4%
Contains less SodiumSodium -33.2%
Contains more SeleniumSelenium +128.9%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +50%
Contains more ManganeseManganese +560%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +22.2%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +211.6%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin B12Vitamin B12 +76.5%
Contains more Vitamin B1Vitamin B1 +577.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more FolateFolate +475%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +55.9%
Contains more WaterWater +30.4%
Contains more FatsFats +34.4%
Contains more CarbsCarbs +183.6%
~equal in Other ~2.13g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -20.8%
Contains more Mono. FatMonounsaturated fat +11.3%
Contains more Poly. FatPolyunsaturated fat +51.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Fish sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Fish sandwich DV% diff.
Selenium 41.2µg 18µg 42%
Vitamin B3 6.7mg 2.15mg 28%
Vitamin B12 1.2µg 0.68µg 22%
Vitamin B1 0.031mg 0.21mg 15%
Polyunsaturated fat 4.122g 6.257g 14%
Protein 16.04g 10.29g 12%
Vitamin K 13.6µg 11%
Folate 8µg 46µg 10%
Manganese 0.04mg 0.264mg 10%
Sodium 402mg 602mg 9%
Phosphorus 178mg 116mg 9%
Copper 0.145mg 0.075mg 8%
Cholesterol 13mg 35mg 7%
Iron 1mg 1.5mg 6%
Carbs 9.41g 26.69g 6%
Vitamin B2 0.07mg 0.14mg 5%
Choline 28.9mg 5%
Fats 9.26g 12.45g 5%
Calories 187kcal 257kcal 4%
Fiber 0g 1g 4%
Vitamin E 0.55mg 4%
Vitamin A 24µg 6µg 2%
Calcium 17mg 37mg 2%
Saturated fat 1.544g 1.949g 2%
Fructose 1.47g 2%
Vitamin B5 0.26mg 0.37mg 2%
Monounsaturated fat 2.887g 2.595g 1%
Vitamin B6 0.081mg 0.07mg 1%
Vitamin D 0.2µg 1%
Potassium 178mg 206mg 1%
Magnesium 19mg 25mg 1%
Vitamin D 9IU 1%
Zinc 0.56mg 0.49mg 1%
Vitamin C 2.2mg 1.8mg 0%
Net carbs 9.41g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0.08g N/A
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 0.029g N/A
Omega-3 - DHA 0.055g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Fish sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tuna salad
27%
Fish sandwich
Minerals Daily Need Coverage Score
49%
Tuna salad
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 200mg)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 0.405g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 56)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.