Tuna salad vs. Spinach — In-Depth Nutrition Comparison
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What are the main differences between tuna salad and spinach?
- Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, while spinach is higher in vitamin A, manganese, folate, iron, and magnesium.
- Tuna salad's daily need coverage for selenium is 72% higher.
- Spinach is lower in sodium.
We used Fish, tuna salad and Spinach, cooked, boiled, drained, without salt types in this comparison.
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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 PhosphorusPhosphorus | +217.9% |
| Contains more SeleniumSelenium | +2646.7% |
| Contains more MagnesiumMagnesium | +357.9% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +161.8% |
| Contains more IronIron | +257% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +35.7% |
| Contains less SodiumSodium | -82.6% |
| Contains more ManganeseManganese | +2237.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +1267.3% |
| Contains more Vitamin B5Vitamin B5 | +79.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +345.5% |
| Contains more Vitamin AVitamin A | +2083.3% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin B2Vitamin B2 | +237.1% |
| Contains more Vitamin B6Vitamin B6 | +198.8% |
| Contains more FolateFolate | +1725% |
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:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more ProteinProtein | +440.1% |
| Contains more FatsFats | +3461.5% |
| Contains more CarbsCarbs | +150.9% |
| Contains more OtherOther | +17.7% |
| Contains more WaterWater | +44.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +48016.7% |
| Contains more Poly. FatPolyunsaturated fat | +3681.7% |
| Contains less Sat. FatSaturated fat | -97.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Selenium | 41.2µg | 1.5µg | 72% |
| Vitamin A | 24µg | 524µg | 56% |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Manganese | 0.04mg | 0.935mg | 39% |
| Vitamin B3 | 6.7mg | 0.49mg | 39% |
| Folate | 8µg | 146µg | 35% |
| Iron | 1mg | 3.57mg | 32% |
| Polyunsaturated fat | 4.122g | 0.109g | 27% |
| Protein | 16.04g | 2.97g | 26% |
| Phosphorus | 178mg | 56mg | 17% |
| Magnesium | 19mg | 87mg | 16% |
| Vitamin E | 2.08mg | 14% | |
| Fats | 9.26g | 0.26g | 14% |
| Sodium | 402mg | 70mg | 14% |
| Vitamin B2 | 0.07mg | 0.236mg | 13% |
| Vitamin B6 | 0.081mg | 0.242mg | 12% |
| Calcium | 17mg | 136mg | 12% |
| Fiber | 0g | 2.4g | 10% |
| Calories | 187kcal | 23kcal | 8% |
| Vitamin C | 2.2mg | 9.8mg | 8% |
| Potassium | 178mg | 466mg | 8% |
| Monounsaturated fat | 2.887g | 0.006g | 7% |
| Saturated fat | 1.544g | 0.043g | 7% |
| Vitamin B1 | 0.031mg | 0.095mg | 5% |
| Choline | 19.7mg | 4% | |
| Cholesterol | 13mg | 0mg | 4% |
| Copper | 0.145mg | 0.174mg | 3% |
| Zinc | 0.56mg | 0.76mg | 2% |
| Carbs | 9.41g | 3.75g | 2% |
| Vitamin B5 | 0.26mg | 0.145mg | 2% |
| Net carbs | 9.41g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Tryptophan | 0.18mg | 0.04mg | 0% |
| Threonine | 0.701mg | 0.127mg | 0% |
| Isoleucine | 0.739mg | 0.152mg | 0% |
| Leucine | 1.293mg | 0.231mg | 0% |
| Lysine | 1.457mg | 0.182mg | 0% |
| Methionine | 0.47mg | 0.055mg | 0% |
| Phenylalanine | 0.626mg | 0.134mg | 0% |
| Valine | 0.824mg | 0.168mg | 0% |
| Histidine | 0.467mg | 0.066mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
135%
Minerals Daily Need Coverage Score
49%
52%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 1.501g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins