Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna salad
  5. Compare
  6. Tuna salad vs. Spinach raw

Tuna salad vs. Spinach raw — In-Depth Nutrition Comparison

Compare

A recap on differences between Tuna salad and Spinach raw

  • Tuna salad is higher in Selenium, Vitamin B12, Vitamin B3, and Phosphorus, yet Spinach raw is higher in Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, and Magnesium.
  • Tuna salad covers your daily Selenium needs 73% more than Spinach raw.

Food varieties used in this article are Fish, tuna salad and Spinach, raw.

Infographic

Tuna salad vs Spinach raw 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.
Tuna salad
Tuna salad
4
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +263.3%
Contains more Copper +11.5%
Contains more Selenium +4020%
Contains more Calcium +482.4%
Contains more Iron +171%
Contains more Magnesium +315.8%
Contains more Potassium +213.5%
Contains less Sodium -80.3%
Contains more Manganese +2142.5%
Equal in Zinc - 0.53
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +263.3%
Contains more Copper +11.5%
Contains more Selenium +4020%
Contains more Calcium +482.4%
Contains more Iron +171%
Contains more Magnesium +315.8%
Contains more Potassium +213.5%
Contains less Sodium -80.3%
Contains more Manganese +2142.5%
Equal in Zinc - 0.53

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.
Tuna salad
Tuna salad
3
:
9
Spinach raw
Spinach raw
Contains more Vitamin B3 +825.4%
Contains more Vitamin B5 +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +9567%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +170%
Contains more Vitamin B6 +140.7%
Contains more Folate +2325%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +825.4%
Contains more Vitamin B5 +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +9567%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +170%
Contains more Vitamin B6 +140.7%
Contains more Folate +2325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
4
:
1
Spinach raw
Spinach raw
Contains more Protein +460.8%
Contains more Fats +2274.4%
Contains more Carbs +159.2%
Contains more Other +23.8%
Contains more Water +44.7%
Tuna salad
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +460.8%
Contains more Fats +2274.4%
Contains more Carbs +159.2%
Contains more Other +23.8%
Contains more Water +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +28770%
Contains more Polyunsaturated fat +2398.2%
Contains less Saturated Fat -95.9%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +28770%
Contains more Polyunsaturated fat +2398.2%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Spinach raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Spinach raw Opinion
Net carbs 9.41g 1.43g Tuna salad
Protein 16.04g 2.86g Tuna salad
Fats 9.26g 0.39g Tuna salad
Carbs 9.41g 3.63g Tuna salad
Calories 187kcal 23kcal Tuna salad
Fructose 0.15g Spinach raw
Sugar 0.42g Tuna salad
Fiber 0g 2.2g Spinach raw
Calcium 17mg 99mg Spinach raw
Iron 1mg 2.71mg Spinach raw
Magnesium 19mg 79mg Spinach raw
Phosphorus 178mg 49mg Tuna salad
Potassium 178mg 558mg Spinach raw
Sodium 402mg 79mg Spinach raw
Zinc 0.56mg 0.53mg Tuna salad
Copper 0.145mg 0.13mg Tuna salad
Manganese 0.04mg 0.897mg Spinach raw
Selenium 41.2µg 1µg Tuna salad
Vitamin A 97IU 9377IU Spinach raw
Vitamin A RAE 24µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 2.2mg 28.1mg Spinach raw
Vitamin B1 0.031mg 0.078mg Spinach raw
Vitamin B2 0.07mg 0.189mg Spinach raw
Vitamin B3 6.7mg 0.724mg Tuna salad
Vitamin B5 0.26mg 0.065mg Tuna salad
Vitamin B6 0.081mg 0.195mg Spinach raw
Folate 8µg 194µg Spinach raw
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 482.9µg Spinach raw
Tryptophan 0.18mg 0.039mg Tuna salad
Threonine 0.701mg 0.122mg Tuna salad
Isoleucine 0.739mg 0.147mg Tuna salad
Leucine 1.293mg 0.223mg Tuna salad
Lysine 1.457mg 0.174mg Tuna salad
Methionine 0.47mg 0.053mg Tuna salad
Phenylalanine 0.626mg 0.129mg Tuna salad
Valine 0.824mg 0.161mg Tuna salad
Histidine 0.467mg 0.064mg Tuna salad
Cholesterol 13mg 0mg Spinach raw
Saturated Fat 1.544g 0.063g Spinach raw
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 0.01g Tuna salad
Polyunsaturated fat 4.122g 0.165g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Tuna salad
181%
Spinach raw
Minerals Daily Need Coverage Score
49%
Tuna salad
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.2)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 323mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.481g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.