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Tuna salad vs. Trout — In-Depth Nutrition Comparison

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How are Tuna salad and Trout different?

  • Tuna salad is higher in Selenium, and Copper, however, Trout is richer in Vitamin B12, Vitamin B5, Vitamin B6, Phosphorus, Vitamin B1, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Trout is 121% higher.
  • Tuna salad contains 7 times more Sodium than Trout. While Tuna salad contains 402mg of Sodium, Trout contains only 61mg.

Fish, tuna salad and Fish, trout, rainbow, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Tuna salad vs Trout 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 Iron +177.8%
Contains more Copper +163.6%
Contains more Manganese +207.7%
Contains more Selenium +46.6%
Contains more Calcium +76.5%
Contains more Magnesium +57.9%
Contains more Phosphorus +51.7%
Contains more Potassium +152.8%
Contains less Sodium -84.8%
Equal in Zinc - 0.54
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 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Iron +177.8%
Contains more Copper +163.6%
Contains more Manganese +207.7%
Contains more Selenium +46.6%
Contains more Calcium +76.5%
Contains more Magnesium +57.9%
Contains more Phosphorus +51.7%
Contains more Potassium +152.8%
Contains less Sodium -84.8%
Equal in Zinc - 0.54

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.
:
12
Trout
Contains more Vitamin A +210.3%
Contains more Vitamin C +31.8%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B5 +665.4%
Contains more Vitamin B6 +376.5%
Contains more Folate +50%
Contains more Vitamin B12 +242.5%
Equal in Vitamin B3 - 6.646
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 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 43% 1%
Contains more Vitamin A +210.3%
Contains more Vitamin C +31.8%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B5 +665.4%
Contains more Vitamin B6 +376.5%
Contains more Folate +50%
Contains more Vitamin B12 +242.5%
Equal in Vitamin B3 - 6.646

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.5%
Contains more Carbs +∞%
Contains more Other +2030%
Contains more Protein +48.4%
Equal in Water - 68.72
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
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Fats +25.5%
Contains more Carbs +∞%
Contains more Other +2030%
Contains more Protein +48.4%
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +129.1%
Equal in Saturated Fat - 1.651
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +129.1%
Equal in Saturated Fat - 1.651

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 Trout
Lower in Sugar ok
Lower in Cholesterol 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 Trout Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 23.8g Trout
Fats 9.26g 7.38g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 168kcal Tuna salad
Calcium 17mg 30mg Trout
Iron 1mg 0.36mg Tuna salad
Magnesium 19mg 30mg Trout
Phosphorus 178mg 270mg Trout
Potassium 178mg 450mg Trout
Sodium 402mg 61mg Trout
Zinc 0.56mg 0.54mg Tuna salad
Copper 0.145mg 0.055mg Tuna salad
Manganese 0.04mg 0.013mg Tuna salad
Selenium 41.2µg 28.1µg Tuna salad
Vitamin A 97IU 301IU Trout
Vitamin A RAE 24µg 100µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 2.2mg 2.9mg Trout
Vitamin B1 0.031mg 0.143mg Trout
Vitamin B2 0.07mg 0.107mg Trout
Vitamin B3 6.7mg 6.646mg Tuna salad
Vitamin B5 0.26mg 1.99mg Trout
Vitamin B6 0.081mg 0.386mg Trout
Folate 8µg 12µg Trout
Vitamin B12 1.2µg 4.11µg Trout
Choline 77.6mg Trout
Vitamin K 0.1µg Trout
Tryptophan 0.18mg 0.279mg Trout
Threonine 0.701mg 1.092mg Trout
Isoleucine 0.739mg 1.148mg Trout
Leucine 1.293mg 2.025mg Trout
Lysine 1.457mg 2.287mg Trout
Methionine 0.47mg 0.738mg Trout
Phenylalanine 0.626mg 0.973mg Trout
Valine 0.824mg 1.283mg Trout
Histidine 0.467mg 0.733mg Trout
Cholesterol 13mg 70mg Tuna salad
Trans Fat 0.056g Tuna salad
Saturated Fat 1.544g 1.651g Tuna salad
Omega-3 - DHA 0.055g 0.616g Trout
Omega-3 - EPA 0.014g 0.259g Trout
Omega-3 - DPA 0.109g Trout
Monounsaturated Fat 2.887g 2.363g Tuna salad
Polyunsaturated fat 4.122g 1.799g Tuna salad
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Trout
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
124%
Trout
Minerals Daily Need Coverage Score
49%
Tuna salad
40%
Trout

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 - 57mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 341mg)
Which food is richer in vitamins?
Trout
Trout 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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.