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Tuna salad vs. Surimi — In-Depth Nutrition Comparison

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What are the differences between Tuna salad and Surimi?

  • Tuna salad is higher in Vitamin B3, Selenium, Copper, and Iron, however, Surimi is richer in Vitamin B12, Phosphorus, and Magnesium.
  • Tuna salad's daily need coverage for Vitamin B3 is 41% more.
  • Surimi contains 8 times less Saturated Fat than Tuna salad. Tuna salad contains 1.544g of Saturated Fat, while Surimi contains 0.191g.

We used Fish, tuna salad and Fish, surimi types in this article.

Infographic

Tuna salad vs Surimi 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%
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +284.6%
Contains more CopperCopper +353.1%
Contains more ZincZinc +69.7%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +46.6%
Contains more MagnesiumMagnesium +126.3%
Contains more PhosphorusPhosphorus +58.4%
Contains less SodiumSodium -64.4%

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% 5.8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Surimi
3
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% 4% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44.8%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +2945.5%
Contains more Vitamin B5Vitamin B5 +271.4%
Contains more Vitamin B6Vitamin B6 +170%
Contains more FolateFolate +300%
Contains more Vitamin B12Vitamin B12 +33.3%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +928.9%
Contains more CarbsCarbs +37.4%
Contains more OtherOther +191.8%
Contains more WaterWater +20.9%
~equal in Protein ~15.18g

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
Surimi
1
24% 19% 57%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated Fat +1837.6%
Contains more Poly. FatPolyunsaturated fat +830.5%
Contains less Sat. FatSaturated Fat -87.6%

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 Surimi
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Tuna salad Surimi Opinion
Calories 187kcal 99kcal Tuna salad
Protein 16.04g 15.18g Tuna salad
Fats 9.26g 0.9g Tuna salad
Vitamin C 2.2mg 0mg Tuna salad
Net carbs 9.41g 6.85g Tuna salad
Carbs 9.41g 6.85g Tuna salad
Cholesterol 13mg 30mg Tuna salad
Magnesium 19mg 43mg Surimi
Calcium 17mg 9mg Tuna salad
Potassium 178mg 112mg Tuna salad
Iron 1mg 0.26mg Tuna salad
Copper 0.145mg 0.032mg Tuna salad
Zinc 0.56mg 0.33mg Tuna salad
Phosphorus 178mg 282mg Surimi
Sodium 402mg 143mg Surimi
Vitamin A 97IU 67IU Tuna salad
Vitamin A RAE 24µg 20µg Tuna salad
Vitamin E 0.63mg Surimi
Manganese 0.04mg 0.011mg Tuna salad
Selenium 41.2µg 28.1µg Tuna salad
Vitamin B1 0.031mg 0.02mg Tuna salad
Vitamin B2 0.07mg 0.021mg Tuna salad
Vitamin B3 6.7mg 0.22mg Tuna salad
Vitamin B5 0.26mg 0.07mg Tuna salad
Vitamin B6 0.081mg 0.03mg Tuna salad
Vitamin B12 1.2µg 1.6µg Surimi
Vitamin K 0.1µg Surimi
Folate 8µg 2µg Tuna salad
Saturated Fat 1.544g 0.191g Surimi
Monounsaturated Fat 2.887g 0.149g Tuna salad
Polyunsaturated fat 4.122g 0.443g Tuna salad
Tryptophan 0.18mg 0.092mg Tuna salad
Threonine 0.701mg 0.734mg Surimi
Isoleucine 0.739mg 0.709mg Tuna salad
Leucine 1.293mg 1.202mg Tuna salad
Lysine 1.457mg 1.387mg Tuna salad
Methionine 0.47mg 0.515mg Surimi
Phenylalanine 0.626mg 0.595mg Tuna salad
Valine 0.824mg 0.77mg Tuna salad
Histidine 0.467mg 0.35mg Tuna salad
Omega-3 - EPA 0.014g 0.157g Surimi
Omega-3 - DHA 0.055g 0.241g Surimi
Omega-3 - DPA 0.014g Surimi

Which food is preferable for your diet?

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

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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
19%
Surimi
Minerals Daily Need Coverage Score
49%
Tuna salad
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $4)
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?
Surimi
Surimi contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.353g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.