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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 RAE, 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
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Iron +31%
Contains more Magnesium +236.8%
Contains more Phosphorus +83.1%
Contains more Potassium +81.5%
Contains less Sodium -87.6%
Contains more Zinc +37.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Iron +31%
Contains more Magnesium +236.8%
Contains more Phosphorus +83.1%
Contains more Potassium +81.5%
Contains less Sodium -87.6%
Contains more Zinc +37.5%

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
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%

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

All nutrients comparison - raw data values

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

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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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

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.

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.