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Tuna salad vs Tuna - In-Depth Nutrition Comparison

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What are the main differences between Tuna salad and Tuna?

  • Tuna has more Vitamin B12, Vitamin A, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B1, and Vitamin B2 than Tuna salad.
  • Tuna's daily need coverage for Vitamin B12 is 403% higher.
  • Tuna has 8 times less Sodium than Tuna salad. Tuna salad has 402mg of Sodium, while Tuna has 50mg.

We used Fish, tuna salad and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Tuna salad vs Tuna 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Iron +31%
Contains more Potassium +81.5%
Contains more Magnesium +236.8%
Contains more Zinc +37.5%
Contains more Phosphorus +83.1%
Contains less Sodium -87.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Iron +31%
Contains more Potassium +81.5%
Contains more Magnesium +236.8%
Contains more Zinc +37.5%
Contains more Phosphorus +83.1%
Contains less Sodium -87.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tuna
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
171
Tuna
Mineral Summary Score
33
Tuna salad
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
179%
Tuna
Carbohydrates
9%
Tuna salad
0%
Tuna
Fats
43%
Tuna salad
29%
Tuna

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Tuna
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 352mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Tuna salad Tuna Opinion
Calories 187 184 Tuna salad
Protein 16.04 29.91 Tuna
Fats 9.26 6.28 Tuna salad
Vitamin C 2.2 0 Tuna salad
Carbs 9.41 0 Tuna salad
Cholesterol 13 49 Tuna salad
Vitamin D
Iron 1 1.31 Tuna
Calcium 17 10 Tuna salad
Potassium 178 323 Tuna
Magnesium 19 64 Tuna
Sugar
Fiber 0 0
Copper 0.145 0.11 Tuna salad
Zinc 0.56 0.77 Tuna
Starch
Phosphorus 178 326 Tuna
Sodium 402 50 Tuna
Vitamin A 97 2520 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.031 0.278 Tuna
Vitamin B2 0.07 0.306 Tuna
Vitamin B3 6.7 10.54 Tuna
Vitamin B5 0.26 1.37 Tuna
Vitamin B6 0.081 0.525 Tuna
Vitamin B12 1.2 10.88 Tuna
Vitamin K
Folate 8 2 Tuna salad
Trans Fat
Saturated Fat 1.544 1.612 Tuna salad
Monounsaturated Fat 2.887 2.053 Tuna salad
Polyunsaturated fat 4.122 1.844 Tuna salad
Tryptophan 0.18 0.335 Tuna
Threonine 0.701 1.311 Tuna
Isoleucine 0.739 1.378 Tuna
Leucine 1.293 2.431 Tuna
Lysine 1.457 2.747 Tuna
Methionine 0.47 0.885 Tuna
Phenylalanine 0.626 1.168 Tuna
Valine 0.824 1.541 Tuna
Histidine 0.467 0.88 Tuna
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.