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  6. Tuna salad vs. Tuna

Tuna salad vs. Tuna — In-Depth Nutrition Comparison

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How are Tuna salad and Tuna different?

  • Tuna salad is higher in Copper, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Potassium, and Vitamin B1.
  • Daily need coverage for Selenium from Tuna is 122% higher.
  • Tuna salad contains 7 times more Sodium than Tuna. While Tuna salad contains 402mg of Sodium, Tuna contains only 54mg.

Fish, tuna salad and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Tuna salad vs Tuna 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.
Tuna salad
Tuna salad
5
:
5
Tuna
Tuna
Contains more Calcium +325%
Contains more Zinc +24.4%
Contains more Copper +237.2%
Contains more Manganese +207.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +87.1%
Contains more Potassium +196.1%
Contains less Sodium -86.6%
Contains more Selenium +162.6%
Equal in Iron - 0.92
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +325%
Contains more Zinc +24.4%
Contains more Copper +237.2%
Contains more Manganese +207.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +87.1%
Contains more Potassium +196.1%
Contains less Sodium -86.6%
Contains more Selenium +162.6%
Equal in Iron - 0.92

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.
Tuna salad
Tuna salad
3
:
9
Tuna
Tuna
Contains more Vitamin A +49.2%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin B1 +332.3%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +95.8%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +49.2%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin B1 +332.3%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +95.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Tuna
Tuna
Contains more Fats +1469.5%
Contains more Carbs +∞%
Contains more Other +66.4%
Contains more Protein +81.7%
Equal in Water - 68.98
Tuna salad
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1469.5%
Contains more Carbs +∞%
Contains more Other +66.4%
Contains more Protein +81.7%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1992%
Contains more Polyunsaturated fat +2255.4%
Contains less Saturated Fat -86.7%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1992%
Contains more Polyunsaturated fat +2255.4%
Contains less Saturated Fat -86.7%

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 Tuna
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 Tuna Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 29.15g Tuna
Fats 9.26g 0.59g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 130kcal Tuna salad
Calcium 17mg 4mg Tuna salad
Iron 1mg 0.92mg Tuna salad
Magnesium 19mg 42mg Tuna
Phosphorus 178mg 333mg Tuna
Potassium 178mg 527mg Tuna
Sodium 402mg 54mg Tuna
Zinc 0.56mg 0.45mg Tuna salad
Copper 0.145mg 0.043mg Tuna salad
Manganese 0.04mg 0.013mg Tuna salad
Selenium 41.2µg 108.2µg Tuna
Vitamin A 97IU 65IU Tuna salad
Vitamin A RAE 24µg 22µg Tuna salad
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.134mg Tuna
Vitamin B2 0.07mg 0.137mg Tuna
Vitamin B3 6.7mg 22.07mg Tuna
Vitamin B5 0.26mg 0.334mg Tuna
Vitamin B6 0.081mg 1.038mg Tuna
Folate 8µg 2µg Tuna salad
Vitamin B12 1.2µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.18mg 0.313mg Tuna
Threonine 0.701mg 1.224mg Tuna
Isoleucine 0.739mg 1.287mg Tuna
Leucine 1.293mg 2.27mg Tuna
Lysine 1.457mg 2.565mg Tuna
Methionine 0.47mg 0.827mg Tuna
Phenylalanine 0.626mg 1.091mg Tuna
Valine 0.824mg 1.438mg Tuna
Histidine 0.467mg 0.822mg Tuna
Cholesterol 13mg 47mg Tuna salad
Trans Fat 0.02g Tuna salad
Saturated Fat 1.544g 0.205g Tuna
Omega-3 - DHA 0.055g 0.105g Tuna
Omega-3 - EPA 0.014g 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 2.887g 0.138g Tuna salad
Polyunsaturated fat 4.122g 0.175g Tuna salad
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Tuna
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
29%
Tuna salad
92%
Tuna
Minerals Daily Need Coverage Score
49%
Tuna salad
88%
Tuna

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 - 34mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 348mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.339g)
Which food is richer in vitamins?
Tuna
Tuna 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.