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  6. Tuna salad vs. Chia seeds

Tuna salad vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between tuna salad and chia seeds

  • Tuna salad is richer in vitamin B12, yet chia seeds are richer in fiber, manganese, phosphorus, copper, iron, magnesium, calcium, vitamin B1, and zinc.
  • Daily need coverage for fiber for chia seeds is 138% higher.

Food types used in this article are Fish, tuna salad and Seeds, chia seeds, dried.

Infographic

Tuna salad vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +3611.8%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +672%
Contains more CopperCopper +537.2%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +6707.5%
Contains more SeleniumSelenium +34%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +37.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more FolateFolate +512.5%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Chia seeds DV% diff.
Fiber 0g 34.4g 138%
Polyunsaturated fat 4.122g 23.665g 130%
Manganese 0.04mg 2.723mg 117%
Phosphorus 178mg 860mg 97%
Copper 0.145mg 0.924mg 87%
Iron 1mg 7.72mg 84%
Magnesium 19mg 335mg 75%
Calcium 17mg 631mg 61%
Vitamin B12 1.2µg 0µg 50%
Vitamin B1 0.031mg 0.62mg 49%
Zinc 0.56mg 4.58mg 37%
Fats 9.26g 30.74g 33%
Selenium 41.2µg 55.2µg 25%
Sodium 402mg 16mg 17%
Calories 187kcal 486kcal 15%
Vitamin B3 6.7mg 8.83mg 13%
Carbs 9.41g 42.12g 11%
Folate 8µg 49µg 10%
Saturated fat 1.544g 3.33g 8%
Vitamin B2 0.07mg 0.17mg 8%
Potassium 178mg 407mg 7%
Vitamin B6 0.081mg 6%
Vitamin B5 0.26mg 5%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 3%
Vitamin E 0.5mg 3%
Monounsaturated fat 2.887g 2.309g 1%
Vitamin C 2.2mg 1.6mg 1%
Protein 16.04g 16.54g 1%
Net carbs 9.41g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.18mg 0.436mg 0%
Threonine 0.701mg 0.709mg 0%
Isoleucine 0.739mg 0.801mg 0%
Leucine 1.293mg 1.371mg 0%
Lysine 1.457mg 0.97mg 0%
Methionine 0.47mg 0.588mg 0%
Phenylalanine 0.626mg 1.016mg 0%
Valine 0.824mg 0.95mg 0%
Histidine 0.467mg 0.531mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +989%
Contains more FatsFats +232%
Contains more CarbsCarbs +347.6%
Contains more OtherOther +125.4%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +474.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.