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Tuna salad vs. Spätzle — In-Depth Nutrition Comparison

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How are tuna salad and spätzle different?

  • Tuna salad is richer in vitamin B12, vitamin B3, selenium, phosphorus, and copper, while spätzle is higher in manganese.
  • Tuna salad covers your daily need for vitamin B12, 46% more than spätzle.
  • Tuna salad contains 17 times more vitamin B3 than spätzle. Tuna salad contains 6.7mg of vitamin B3, while spätzle contains 0.4mg.
  • Spätzle is lower in saturated fat.

Fish, tuna salad and Noodles, egg, cooked, unenriched, with added salt types were used in this article.

Infographic

Tuna salad vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +368.4%
Contains more IronIron +66.7%
Contains more CopperCopper +48%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +72.4%
Contains more MagnesiumMagnesium +10.5%
Contains more ZincZinc +16.1%
Contains less SodiumSodium -59%
Contains more ManganeseManganese +687.5%

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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B6Vitamin B6 +76.1%
Contains more Vitamin B12Vitamin B12 +1233.3%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.03mg
~equal in Vitamin B5 ~0.263mg
~equal in Vitamin K ~0µg

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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +253.3%
Contains more FatsFats +347.3%
Contains more OtherOther +326%
Contains more CarbsCarbs +167.4%
~equal in Water ~67.73g

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +396.9%
Contains more Poly. FatPolyunsaturated fat +646.7%
Contains less Sat. FatSaturated fat -72.9%

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 Spätzle
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Spätzle DV% diff.
Vitamin B12 1.2µg 0.09µg 46%
Vitamin B3 6.7mg 0.4mg 39%
Selenium 41.2µg 23.9µg 31%
Polyunsaturated fat 4.122g 0.552g 24%
Protein 16.04g 4.54g 23%
Phosphorus 178mg 76mg 15%
Manganese 0.04mg 0.315mg 12%
Fats 9.26g 2.07g 11%
Sodium 402mg 165mg 10%
Monounsaturated fat 2.887g 0.581g 6%
Copper 0.145mg 0.098mg 5%
Iron 1mg 0.6mg 5%
Fiber 0g 1.2g 5%
Choline 25.7mg 5%
Saturated fat 1.544g 0.419g 5%
Cholesterol 13mg 29mg 5%
Carbs 9.41g 25.16g 5%
Potassium 178mg 38mg 4%
Vitamin B2 0.07mg 0.02mg 4%
Vitamin B6 0.081mg 0.046mg 3%
Calories 187kcal 138kcal 2%
Vitamin C 2.2mg 0mg 2%
Vitamin A 24µg 6µg 2%
Calcium 17mg 12mg 1%
Vitamin E 0.17mg 1%
Zinc 0.56mg 0.65mg 1%
Net carbs 9.41g 23.96g N/A
Magnesium 19mg 21mg 0%
Sugar 0.4g N/A
Vitamin B1 0.031mg 0.03mg 0%
Vitamin B5 0.26mg 0.263mg 0%
Trans fat 0.029g N/A
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0.043mg 0%
Threonine 0.701mg 0.138mg 0%
Isoleucine 0.739mg 0.19mg 0%
Leucine 1.293mg 0.365mg 0%
Lysine 1.457mg 0.137mg 0%
Methionine 0.47mg 0.086mg 0%
Phenylalanine 0.626mg 0.24mg 0%
Valine 0.824mg 0.22mg 0%
Histidine 0.467mg 0.121mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

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

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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%
Tuna salad
6%
Spätzle
Minerals Daily Need Coverage Score
49%
Tuna salad
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.4g)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 1.125g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.