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Tuna salad vs. Tilapia — In-Depth Nutrition Comparison

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Significant differences between Tuna salad and Tilapia

  • Tuna salad has more Vitamin B3, and Copper, however, Tilapia is richer in Vitamin B12, Selenium, Vitamin B5, Potassium, and Vitamin B1.
  • Tilapia covers your daily Vitamin B12 needs 28% more than Tuna salad.
  • Tilapia has 7 times less Sodium than Tuna salad. Tuna salad has 402mg of Sodium, while Tilapia has 56mg.

Specific food types used in this comparison are Fish, tuna salad and Fish, tilapia, cooked, dry heat.

Infographic

Tuna salad vs Tilapia 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.
Contains more Calcium +21.4%
Contains more Iron +44.9%
Contains more Zinc +36.6%
Contains more Copper +93.3%
Contains more Magnesium +78.9%
Contains more Phosphorus +14.6%
Contains more Potassium +113.5%
Contains less Sodium -86.1%
Contains more Selenium +32%
Equal in Manganese - 0.037
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Calcium +21.4%
Contains more Iron +44.9%
Contains more Zinc +36.6%
Contains more Copper +93.3%
Contains more Magnesium +78.9%
Contains more Phosphorus +14.6%
Contains more Potassium +113.5%
Contains less Sodium -86.1%
Contains more Selenium +32%
Equal in Manganese - 0.037

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.2%
Contains more Folate +33.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +55%
Equal in Vitamin B2 - 0.073
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 28% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +41.2%
Contains more Folate +33.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +55%
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +249.4%
Contains more Carbs +∞%
Contains more Protein +63%
Contains more Water +13.3%
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
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +249.4%
Contains more Carbs +∞%
Contains more Protein +63%
Contains more Water +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +202.3%
Contains more Polyunsaturated fat +587%
Contains less Saturated Fat -39.1%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +202.3%
Contains more Polyunsaturated fat +587%
Contains less Saturated Fat -39.1%

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

All nutrients comparison - raw data values

Nutrient Tuna salad Tilapia Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 26.15g Tilapia
Fats 9.26g 2.65g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 128kcal Tuna salad
Calcium 17mg 14mg Tuna salad
Iron 1mg 0.69mg Tuna salad
Magnesium 19mg 34mg Tilapia
Phosphorus 178mg 204mg Tilapia
Potassium 178mg 380mg Tilapia
Sodium 402mg 56mg Tilapia
Zinc 0.56mg 0.41mg Tuna salad
Copper 0.145mg 0.075mg Tuna salad
Manganese 0.04mg 0.037mg Tuna salad
Selenium 41.2µg 54.4µg Tilapia
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.093mg Tilapia
Vitamin B2 0.07mg 0.073mg Tilapia
Vitamin B3 6.7mg 4.745mg Tuna salad
Vitamin B5 0.26mg 0.664mg Tilapia
Vitamin B6 0.081mg 0.123mg Tilapia
Folate 8µg 6µg Tuna salad
Vitamin B12 1.2µg 1.86µg Tilapia
Choline 51.3mg Tilapia
Vitamin K 0.9µg Tilapia
Tryptophan 0.18mg 0.265mg Tilapia
Threonine 0.701mg 1.156mg Tilapia
Isoleucine 0.739mg 1.22mg Tilapia
Leucine 1.293mg 2.04mg Tilapia
Lysine 1.457mg 2.315mg Tilapia
Methionine 0.47mg 0.766mg Tilapia
Phenylalanine 0.626mg 1.05mg Tilapia
Valine 0.824mg 1.28mg Tilapia
Histidine 0.467mg 0.585mg Tilapia
Cholesterol 13mg 57mg Tuna salad
Saturated Fat 1.544g 0.94g Tilapia
Omega-3 - DHA 0.055g 0.13g Tilapia
Omega-3 - EPA 0.014g 0.005g Tuna salad
Omega-3 - DPA 0.06g Tilapia
Monounsaturated Fat 2.887g 0.955g Tuna salad
Polyunsaturated fat 4.122g 0.6g Tuna salad
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Tilapia
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Tilapia
Minerals Daily Need Coverage Score
49%
Tuna salad
52%
Tilapia

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 44mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.604g)
Which food is richer in vitamins?
Tilapia
Tilapia 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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.