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Tuna salad vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between tuna salad and sauerkraut?

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, sauerkraut is richer in vitamin C, fiber, and iron.
  • Tuna salad's daily need coverage for selenium is 74% more.
  • Sauerkraut has less saturated fat.

We used Fish, tuna salad and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Tuna salad vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CopperCopper +51%
Contains more ZincZinc +194.7%
Contains more PhosphorusPhosphorus +790%
Contains less SodiumSodium -39.2%
Contains more SeleniumSelenium +6766.7%
Contains more CalciumCalcium +76.5%
Contains more IronIron +47%
Contains more ManganeseManganese +277.5%
~equal in Potassium ~170mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +4585.3%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +568.2%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1662.6%
Contains more FatsFats +6514.3%
Contains more CarbsCarbs +119.9%
Contains more WaterWater +46.5%
~equal in Other ~2.15g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +22107.7%
Contains more Poly. FatPolyunsaturated fat +6052.2%
Contains less Sat. FatSaturated fat -97.8%

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 Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Sauerkraut DV% diff.
Selenium 41.2µg 0.6µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.143mg 41%
Protein 16.04g 0.91g 30%
Polyunsaturated fat 4.122g 0.067g 27%
Phosphorus 178mg 20mg 23%
Fats 9.26g 0.14g 14%
Vitamin C 2.2mg 14.7mg 14%
Fiber 0g 2.9g 12%
Sodium 402mg 661mg 11%
Vitamin K 13µg 11%
Calories 187kcal 19kcal 8%
Saturated fat 1.544g 0.034g 7%
Monounsaturated fat 2.887g 0.013g 7%
Iron 1mg 1.47mg 6%
Copper 0.145mg 0.096mg 5%
Manganese 0.04mg 0.151mg 5%
Vitamin B6 0.081mg 0.13mg 4%
Folate 8µg 24µg 4%
Vitamin B2 0.07mg 0.022mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 1µg 3%
Zinc 0.56mg 0.19mg 3%
Vitamin B5 0.26mg 0.093mg 3%
Carbs 9.41g 4.28g 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Vitamin B1 0.031mg 0.021mg 1%
Calcium 17mg 30mg 1%
Magnesium 19mg 13mg 1%
Net carbs 9.41g 1.38g N/A
Potassium 178mg 170mg 0%
Sugar 1.78g N/A
Tryptophan 0.18mg 0.008mg 0%
Threonine 0.701mg 0.025mg 0%
Isoleucine 0.739mg 0.021mg 0%
Leucine 1.293mg 0.029mg 0%
Lysine 1.457mg 0.031mg 0%
Methionine 0.47mg 0.009mg 0%
Phenylalanine 0.626mg 0.023mg 0%
Valine 0.824mg 0.03mg 0%
Histidine 0.467mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
49%
Tuna salad
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 259mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.51g)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.