Tuna salad vs. Smoothie — In-Depth Nutrition Comparison
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A recap on differences between tuna salad and smoothie
- Tuna salad is higher in vitamin B12, vitamin B3, and iron, yet smoothie is higher in vitamin C and vitamin A.
- Tuna salad covers your daily vitamin B12 needs 40% more than smoothie.
Food varieties used in this article are Fish, tuna salad and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +641.7% |
| Contains more IronIron | +566.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +141.2% |
| Contains less SodiumSodium | -92.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +721.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +400% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +1013.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 41.2µg | 75% | |
| Vitamin B12 | 1.2µg | 0.24µg | 40% |
| Vitamin B3 | 6.7mg | 0.816mg | 37% |
| Protein | 16.04g | 1.22g | 30% |
| Polyunsaturated fat | 4.122g | 27% | |
| Vitamin C | 2.2mg | 24.5mg | 25% |
| Phosphorus | 178mg | 25% | |
| Sodium | 402mg | 29mg | 16% |
| Copper | 0.145mg | 16% | |
| Fats | 9.26g | 0g | 14% |
| Iron | 1mg | 0.15mg | 11% |
| Calories | 187kcal | 37kcal | 8% |
| Monounsaturated fat | 2.887g | 7% | |
| Saturated fat | 1.544g | 0g | 7% |
| Vitamin B5 | 0.26mg | 5% | |
| Vitamin B2 | 0.07mg | 5% | |
| Zinc | 0.56mg | 5% | |
| Potassium | 178mg | 24mg | 5% |
| Magnesium | 19mg | 5% | |
| Cholesterol | 13mg | 0mg | 4% |
| Vitamin A | 24µg | 3% | |
| Vitamin B1 | 0.031mg | 3% | |
| Manganese | 0.04mg | 2% | |
| Calcium | 17mg | 41mg | 2% |
| Folate | 8µg | 2% | |
| Carbs | 9.41g | 8.16g | 0% |
| Net carbs | 9.41g | 8.16g | N/A |
| Sugar | 7.35g | N/A | |
| Vitamin B6 | 0.081mg | 0.082mg | 0% |
| 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 | N/A | |
| Omega-3 - DHA | 0.055g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +1214.8% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +15.3% |
| Contains more OtherOther | +526.5% |
| Contains more WaterWater | +42.9% |
