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  6. Tuna salad vs. Pretzel

Tuna salad vs. Pretzel — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and pretzel

  • Tuna salad is higher in selenium, vitamin B12, and vitamin B3, yet pretzel is higher in iron, manganese, folate, vitamin B1, vitamin B2, and fiber.
  • Tuna salad covers your daily selenium needs 67% more than pretzel.
  • The amount of sodium in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Snacks, pretzels, hard, plain, salted.

Infographic

Tuna salad vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PhosphorusPhosphorus +39.1%
Contains less SodiumSodium -67.6%
Contains more SeleniumSelenium +836.4%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +358%
Contains more ZincZinc +85.7%
Contains more ManganeseManganese +2437.5%
~equal in Copper ~0.156mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1267.7%
Contains more Vitamin B2Vitamin B2 +374.3%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more FolateFolate +1975%
~equal in Vitamin C ~2.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg

All nutrients comparison - raw data values

Nutrient Tuna salad Pretzel DV% diff.
Selenium 41.2µg 4.4µg 67%
Vitamin B12 1.2µg 0µg 50%
Iron 1mg 4.58mg 45%
Manganese 0.04mg 1.015mg 42%
Folate 8µg 166µg 40%
Sodium 402mg 1240mg 36%
Vitamin B1 0.031mg 0.424mg 33%
Starch 72.58g 30%
Carbs 9.41g 80.39g 24%
Vitamin B2 0.07mg 0.332mg 20%
Polyunsaturated fat 4.122g 1.291g 19%
Fiber 0g 3.4g 14%
Protein 16.04g 10.04g 12%
Calories 187kcal 384kcal 10%
Fats 9.26g 2.93g 10%
Vitamin B3 6.7mg 5.27mg 9%
Phosphorus 178mg 128mg 7%
Choline 29.5mg 5%
Saturated fat 1.544g 0.391g 5%
Monounsaturated fat 2.887g 0.727g 5%
Zinc 0.56mg 1.04mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 0µg 3%
Vitamin E 0.47mg 3%
Magnesium 19mg 29mg 2%
Vitamin K 2.8µg 2%
Vitamin B5 0.26mg 0.322mg 1%
Vitamin B6 0.081mg 0.074mg 1%
Copper 0.145mg 0.156mg 1%
Potassium 178mg 223mg 1%
Calcium 17mg 27mg 1%
Vitamin C 2.2mg 2.1mg 0%
Net carbs 9.41g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.18mg 0.097mg 0%
Threonine 0.701mg 0.25mg 0%
Isoleucine 0.739mg 0.407mg 0%
Leucine 1.293mg 0.757mg 0%
Lysine 1.457mg 0.257mg 0%
Methionine 0.47mg 0.177mg 0%
Phenylalanine 0.626mg 0.52mg 0%
Valine 0.824mg 0.48mg 0%
Histidine 0.467mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +59.8%
Contains more FatsFats +216%
Contains more WaterWater +1917.9%
Contains more CarbsCarbs +754.3%
Contains more OtherOther +64.8%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +297.1%
Contains more Poly. FatPolyunsaturated fat +219.3%
Contains less Sat. FatSaturated fat -74.7%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.