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  6. Tuna salad vs. Spaghetti

Tuna salad vs. Spaghetti — In-Depth Nutrition Comparison

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How are tuna salad and spaghetti different?

  • Tuna salad is higher in vitamin B12, vitamin B3, selenium, phosphorus, and iron; however, spaghetti is richer in manganese and fiber.
  • Daily need coverage for vitamin B12 for tuna salad is 50% higher.
  • Tuna salad contains 402 times more sodium than spaghetti. While tuna salad contains 402mg of sodium, spaghetti contains only 1mg.

Fish, tuna salad and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Tuna salad vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +304.5%
Contains more IronIron +100%
Contains more CopperCopper +45%
Contains more PhosphorusPhosphorus +206.9%
Contains more SeleniumSelenium +56.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +705%
~equal in Magnesium ~18mg
~equal in Zinc ~0.51mg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +132.1%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Spaghetti DV% diff.
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.4mg 39%
Selenium 41.2µg 26.4µg 27%
Polyunsaturated fat 4.122g 0.326g 25%
Protein 16.04g 5.8g 20%
Sodium 402mg 1mg 17%
Phosphorus 178mg 58mg 17%
Fats 9.26g 0.93g 13%
Manganese 0.04mg 0.322mg 12%
Starch 26.01g 11%
Fiber 0g 1.8g 7%
Monounsaturated fat 2.887g 0.131g 7%
Carbs 9.41g 30.86g 7%
Iron 1mg 0.5mg 6%
Saturated fat 1.544g 0.176g 6%
Copper 0.145mg 0.1mg 5%
Potassium 178mg 44mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B2 0.07mg 0.02mg 4%
Vitamin A 24µg 0µg 3%
Vitamin B5 0.26mg 0.112mg 3%
Vitamin B6 0.081mg 0.049mg 2%
Vitamin C 2.2mg 0mg 2%
Choline 6.4mg 1%
Calories 187kcal 158kcal 1%
Vitamin B1 0.031mg 0.02mg 1%
Calcium 17mg 7mg 1%
Net carbs 9.41g 29.06g N/A
Magnesium 19mg 18mg 0%
Sugar 0.56g N/A
Zinc 0.56mg 0.51mg 0%
Vitamin E 0.06mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0.083mg 0%
Threonine 0.701mg 0.206mg 0%
Isoleucine 0.739mg 0.228mg 0%
Leucine 1.293mg 0.44mg 0%
Lysine 1.457mg 0.133mg 0%
Methionine 0.47mg 0.065mg 0%
Phenylalanine 0.626mg 0.297mg 0%
Valine 0.824mg 0.262mg 0%
Histidine 0.467mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.024g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +176.6%
Contains more FatsFats +895.7%
Contains more OtherOther +660.7%
Contains more CarbsCarbs +227.9%
~equal in Water ~62.13g

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +2103.8%
Contains more Poly. FatPolyunsaturated fat +1164.4%
Contains less Sat. FatSaturated fat -88.6%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.