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Tuna salad vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between tuna salad and sweet roll

  • Tuna salad is richer in vitamin B12, selenium, vitamin B3, and phosphorus, yet sweet roll is richer in vitamin B1, folate, vitamin B2, manganese, and fiber.
  • Daily need coverage for vitamin B12 for tuna salad is 44% higher.
  • Tuna salad contains 3 times more vitamin B3 than sweet roll. Tuna salad contains 6.7mg of vitamin B3, while sweet roll contains 2.384mg.
  • Tuna salad contains less cholesterol.

Food types used in this article are Fish, tuna salad and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Tuna salad vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +11.8%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +64.8%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +142.4%
Contains more CalciumCalcium +323.5%
Contains more IronIron +60%
Contains less SodiumSodium -24.4%
Contains more ManganeseManganese +650%
~equal in Zinc ~0.59mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B12Vitamin B12 +757.1%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin B1Vitamin B1 +945.2%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more FolateFolate +800%
~equal in Vitamin C ~2mg
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +158.7%
Contains more WaterWater +154.7%
Contains more OtherOther +25.3%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +440.9%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -49.9%
Contains more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +81.3%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Sweet roll DV% diff.
Vitamin B12 1.2µg 0.14µg 44%
Selenium 41.2µg 17µg 44%
Vitamin B3 6.7mg 2.384mg 27%
Vitamin B1 0.031mg 0.324mg 24%
Polyunsaturated fat 4.122g 7.473g 22%
Protein 16.04g 6.2g 20%
Cholesterol 13mg 66mg 18%
Folate 8µg 72µg 16%
Vitamin B2 0.07mg 0.265mg 15%
Phosphorus 178mg 76mg 15%
Carbs 9.41g 50.9g 14%
Vitamin E 1.99mg 13%
Fats 9.26g 16.4g 11%
Manganese 0.04mg 0.3mg 11%
Fiber 0g 2.4g 10%
Calories 187kcal 372kcal 9%
Choline 41.3mg 8%
Iron 1mg 1.6mg 8%
Saturated fat 1.544g 3.079g 7%
Copper 0.145mg 0.088mg 6%
Calcium 17mg 72mg 6%
Monounsaturated fat 2.887g 4.797g 5%
Vitamin K 4.4µg 4%
Vitamin A 24µg 62µg 4%
Sodium 402mg 304mg 4%
Vitamin B5 0.26mg 0.406mg 3%
Vitamin B6 0.081mg 0.107mg 2%
Potassium 178mg 111mg 2%
Vitamin C 2.2mg 2mg 0%
Net carbs 9.41g 48.5g N/A
Magnesium 19mg 17mg 0%
Sugar 31.73g N/A
Zinc 0.56mg 0.59mg 0%
Tryptophan 0.18mg 0.074mg 0%
Threonine 0.701mg 0.211mg 0%
Isoleucine 0.739mg 0.259mg 0%
Leucine 1.293mg 0.458mg 0%
Lysine 1.457mg 0.243mg 0%
Methionine 0.47mg 0.117mg 0%
Phenylalanine 0.626mg 0.3mg 0%
Valine 0.824mg 0.291mg 0%
Histidine 0.467mg 0.145mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
49%
Tuna salad
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 31.73g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 1.535g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 98mg)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.