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  6. Tuna salad vs. Soy milk

Tuna salad vs. Soy milk — In-Depth Nutrition Comparison

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How are tuna salad and soy milk different?

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, while soy milk is higher in manganese.
  • Tuna salad covers your daily need for selenium, 66% more than soy milk.
  • Soy milk is lower in sodium.

Fish, tuna salad and Soymilk, original, and vanilla, unfortified types were used in this article.

Infographic

Tuna salad vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +56.3%
Contains more CopperCopper +13.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +758.3%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +47.1%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +457.5%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1206%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B6 ~0.077mg

All nutrients comparison - raw data values

Nutrient Tuna salad Soy milk DV% diff.
Selenium 41.2µg 4.8µg 66%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.513mg 39%
Protein 16.04g 3.27g 26%
Polyunsaturated fat 4.122g 0.961g 21%
Phosphorus 178mg 52mg 18%
Sodium 402mg 51mg 15%
Fats 9.26g 1.75g 12%
Manganese 0.04mg 0.223mg 8%
Calories 187kcal 54kcal 7%
Saturated fat 1.544g 0.205g 6%
Monounsaturated fat 2.887g 0.401g 6%
Iron 1mg 0.64mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.56mg 0.12mg 4%
Choline 23.6mg 4%
Folate 8µg 18µg 3%
Vitamin A 24µg 0µg 3%
Vitamin K 3µg 3%
Vitamin C 2.2mg 0mg 2%
Vitamin B5 0.26mg 0.373mg 2%
Copper 0.145mg 0.128mg 2%
Potassium 178mg 118mg 2%
Vitamin B1 0.031mg 0.06mg 2%
Fiber 0g 0.6g 2%
Carbs 9.41g 6.28g 1%
Calcium 17mg 25mg 1%
Vitamin E 0.11mg 1%
Magnesium 19mg 25mg 1%
Net carbs 9.41g 5.68g N/A
Sugar 3.99g N/A
Vitamin B2 0.07mg 0.069mg 0%
Vitamin B6 0.081mg 0.077mg 0%
Tryptophan 0.18mg 0.038mg 0%
Threonine 0.701mg 0.108mg 0%
Isoleucine 0.739mg 0.114mg 0%
Leucine 1.293mg 0.186mg 0%
Lysine 1.457mg 0.131mg 0%
Methionine 0.47mg 0.027mg 0%
Phenylalanine 0.626mg 0.113mg 0%
Valine 0.824mg 0.117mg 0%
Histidine 0.467mg 0.061mg 0%
Omega-3 - EPA 0.014g 0g 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +390.5%
Contains more FatsFats +429.1%
Contains more CarbsCarbs +49.8%
Contains more OtherOther +227.7%
Contains more WaterWater +39.4%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +328.9%
Contains less Sat. FatSaturated fat -86.7%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.