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  6. Tuna salad vs. Seaweed

Tuna salad vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and seaweed

  • Tuna salad has more selenium, vitamin B12, vitamin B3, and phosphorus; however, seaweed is higher in folate, magnesium, iron, calcium, and vitamin B5.
  • Tuna salad covers your daily need for selenium, 74% more than seaweed.
  • Seaweed has less sodium.

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

Infographic

Tuna salad vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +323.8%
Contains more SeleniumSelenium +5785.7%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +888.2%
Contains more IronIron +185%
Contains more ZincZinc +119.6%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +400%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +1325.5%
Contains more Vitamin B6Vitamin B6 +3950%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more FolateFolate +2150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Seaweed DV% diff.
Selenium 41.2µg 0.7µg 74%
Vitamin K 66µg 55%
Vitamin B12 1.2µg 0µg 50%
Folate 8µg 180µg 43%
Vitamin B3 6.7mg 0.47mg 39%
Protein 16.04g 1.68g 29%
Polyunsaturated fat 4.122g 0.047g 27%
Magnesium 19mg 121mg 24%
Iron 1mg 2.85mg 23%
Phosphorus 178mg 42mg 19%
Calcium 17mg 168mg 15%
Fats 9.26g 0.56g 13%
Vitamin B5 0.26mg 0.642mg 8%
Manganese 0.04mg 0.2mg 7%
Sodium 402mg 233mg 7%
Monounsaturated fat 2.887g 0.098g 7%
Calories 187kcal 43kcal 7%
Vitamin B6 0.081mg 0.002mg 6%
Saturated fat 1.544g 0.247g 6%
Vitamin B2 0.07mg 0.15mg 6%
Vitamin E 0.87mg 6%
Zinc 0.56mg 1.23mg 6%
Fiber 0g 1.3g 5%
Cholesterol 13mg 0mg 4%
Potassium 178mg 89mg 3%
Choline 12.8mg 2%
Vitamin A 24µg 6µg 2%
Copper 0.145mg 0.13mg 2%
Vitamin B1 0.031mg 0.05mg 2%
Vitamin C 2.2mg 3mg 1%
Carbs 9.41g 9.57g 0%
Net carbs 9.41g 8.27g N/A
Sugar 0.6g N/A
Tryptophan 0.18mg 0.048mg 0%
Threonine 0.701mg 0.055mg 0%
Isoleucine 0.739mg 0.076mg 0%
Leucine 1.293mg 0.083mg 0%
Lysine 1.457mg 0.082mg 0%
Methionine 0.47mg 0.025mg 0%
Phenylalanine 0.626mg 0.043mg 0%
Valine 0.824mg 0.072mg 0%
Histidine 0.467mg 0.024mg 0%
Omega-3 - EPA 0.014g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +854.8%
Contains more FatsFats +1553.6%
Contains more WaterWater +29.2%
Contains more OtherOther +210.3%
~equal in Carbs ~9.57g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +2845.9%
Contains more Poly. FatPolyunsaturated fat +8670.2%
Contains less Sat. FatSaturated fat -84%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.