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 the 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, folate, manganese, vitamin C, iron, and magnesium.
  • Spinach raw covers your daily vitamin A needs 186% more than tuna salad.

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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +263.3%
Contains more SeleniumSelenium +4020%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +213.5%
Contains more IronIron +171%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +2142.5%
~equal in Zinc ~0.53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +825.4%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1177.3%
Contains more Vitamin AVitamin A +1854.2%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more FolateFolate +2325%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Selenium 41.2µg 1µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin A 24µg 469µg 49%
Folate 8µg 194µg 47%
Manganese 0.04mg 0.897mg 37%
Vitamin B3 6.7mg 0.724mg 37%
Vitamin C 2.2mg 28.1mg 29%
Polyunsaturated fat 4.122g 0.165g 26%
Protein 16.04g 2.86g 26%
Iron 1mg 2.71mg 21%
Phosphorus 178mg 49mg 18%
Magnesium 19mg 79mg 14%
Sodium 402mg 79mg 14%
Fats 9.26g 0.39g 14%
Vitamin E 2.03mg 14%
Potassium 178mg 558mg 11%
Vitamin B6 0.081mg 0.195mg 9%
Fiber 0g 2.2g 9%
Vitamin B2 0.07mg 0.189mg 9%
Calories 187kcal 23kcal 8%
Calcium 17mg 99mg 8%
Saturated fat 1.544g 0.063g 7%
Monounsaturated fat 2.887g 0.01g 7%
Vitamin B1 0.031mg 0.078mg 4%
Vitamin B5 0.26mg 0.065mg 4%
Cholesterol 13mg 0mg 4%
Choline 19.3mg 4%
Copper 0.145mg 0.13mg 2%
Carbs 9.41g 3.63g 2%
Net carbs 9.41g 1.43g N/A
Sugar 0.42g N/A
Zinc 0.56mg 0.53mg 0%
Tryptophan 0.18mg 0.039mg 0%
Threonine 0.701mg 0.122mg 0%
Isoleucine 0.739mg 0.147mg 0%
Leucine 1.293mg 0.223mg 0%
Lysine 1.457mg 0.174mg 0%
Methionine 0.47mg 0.053mg 0%
Phenylalanine 0.626mg 0.129mg 0%
Valine 0.824mg 0.161mg 0%
Histidine 0.467mg 0.064mg 0%
Fructose 0.15g 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% 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 ProteinProtein +460.8%
Contains more FatsFats +2274.4%
Contains more CarbsCarbs +159.2%
Contains more OtherOther +23.8%
Contains more WaterWater +44.7%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +28770%
Contains more Poly. FatPolyunsaturated fat +2398.2%
Contains less Sat. FatSaturated fat -95.9%

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.