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Tuna salad vs. Semolina — In-Depth Nutrition Comparison

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The main differences between tuna salad and semolina

  • Tuna salad is richer in vitamin B12, selenium, and vitamin B3, yet semolina is richer in manganese, vitamin B6, vitamin B1, copper, vitamin B5, and fiber.
  • Daily need coverage for vitamin B12 for tuna salad is 50% higher.
  • Tuna salad contains 201 times more sodium than semolina. Tuna salad contains 402mg of sodium, while semolina contains 2mg.

Food types used in this article are Fish, tuna salad and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Tuna salad vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more IronIron +35.1%
Contains more PhosphorusPhosphorus +16.3%
Contains more SeleniumSelenium +107%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +317.6%
Contains more CopperCopper +95.9%
Contains more ZincZinc +82.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2487.5%
~equal in Potassium ~174mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +622.6%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +458%
~equal in Vitamin D ~0µg
~equal in Folate ~8µg
~equal in Choline ~mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +113.6%
Contains more FatsFats +799%
Contains more WaterWater +540.6%
Contains more OtherOther +200%
Contains more CarbsCarbs +759.6%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1019%
Contains more Poly. FatPolyunsaturated fat +1180.1%
Contains less Sat. FatSaturated fat -81%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Semolina DV% diff.
Vitamin B12 1.2µg 0µg 50%
Manganese 0.04mg 1.035mg 43%
Selenium 41.2µg 19.9µg 39%
Vitamin B6 0.081mg 0.452mg 29%
Starch 68.29g 28%
Polyunsaturated fat 4.122g 0.322g 25%
Carbs 9.41g 80.89g 24%
Protein 16.04g 7.51g 17%
Sodium 402mg 2mg 17%
Vitamin B1 0.031mg 0.224mg 16%
Copper 0.145mg 0.284mg 15%
Fats 9.26g 1.03g 13%
Vitamin B3 6.7mg 5.048mg 10%
Calories 187kcal 374kcal 9%
Vitamin B5 0.26mg 0.672mg 8%
Monounsaturated fat 2.887g 0.258g 7%
Fiber 0g 1.8g 7%
Saturated fat 1.544g 0.294g 6%
Calcium 17mg 71mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 1.02mg 4%
Phosphorus 178mg 153mg 4%
Iron 1mg 0.74mg 3%
Vitamin A 24µg 3%
Vitamin C 2.2mg 0mg 2%
Magnesium 19mg 27mg 2%
Vitamin B2 0.07mg 0.05mg 2%
Net carbs 9.41g 79.09g N/A
Potassium 178mg 174mg 0%
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Folate 8µg 8µg 0%
Tryptophan 0.18mg 0.103mg 0%
Threonine 0.701mg 0.271mg 0%
Isoleucine 0.739mg 0.339mg 0%
Leucine 1.293mg 0.656mg 0%
Lysine 1.457mg 0.215mg 0%
Methionine 0.47mg 0.183mg 0%
Phenylalanine 0.626mg 0.398mg 0%
Valine 0.824mg 0.47mg 0%
Histidine 0.467mg 0.185mg 0%
Fructose 0.02g 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 Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
49%
Tuna salad
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.25g)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.