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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +325%
Contains more CopperCopper +237.2%
Contains more ZincZinc +24.4%
Contains more ManganeseManganese +207.7%
Contains more MagnesiumMagnesium +121.1%
Contains more PotassiumPotassium +196.1%
Contains more PhosphorusPhosphorus +87.1%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +162.6%
~equal in Iron ~0.92mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Tuna
Tuna
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +332.3%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +229.4%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +1181.5%
Contains more Vitamin B12Vitamin B12 +95.8%
~equal in Vitamin A ~22µg

All nutrients comparison - raw data values

Nutrient Tuna salad Tuna DV% diff.
Selenium 41.2µg 108.2µg 122%
Vitamin B3 6.7mg 22.07mg 96%
Vitamin B6 0.081mg 1.038mg 74%
Vitamin B12 1.2µg 2.35µg 48%
Polyunsaturated fat 4.122g 0.175g 26%
Protein 16.04g 29.15g 26%
Phosphorus 178mg 333mg 22%
Sodium 402mg 54mg 15%
Choline 77.6mg 14%
Fats 9.26g 0.59g 13%
Cholesterol 13mg 47mg 11%
Copper 0.145mg 0.043mg 11%
Vitamin D 2µg 10%
Potassium 178mg 527mg 10%
Vitamin D 82IU 10%
Vitamin B1 0.031mg 0.134mg 9%
Monounsaturated fat 2.887g 0.138g 7%
Saturated fat 1.544g 0.205g 6%
Magnesium 19mg 42mg 5%
Vitamin B2 0.07mg 0.137mg 5%
Calories 187kcal 130kcal 3%
Carbs 9.41g 0g 3%
Vitamin E 0.29mg 2%
Folate 8µg 2µg 2%
Vitamin C 2.2mg 0mg 2%
Manganese 0.04mg 0.013mg 1%
Vitamin B5 0.26mg 0.334mg 1%
Zinc 0.56mg 0.45mg 1%
Iron 1mg 0.92mg 1%
Calcium 17mg 4mg 1%
Net carbs 9.41g 0g N/A
Vitamin A 24µg 22µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.18mg 0.313mg 0%
Threonine 0.701mg 1.224mg 0%
Isoleucine 0.739mg 1.287mg 0%
Leucine 1.293mg 2.27mg 0%
Lysine 1.457mg 2.565mg 0%
Methionine 0.47mg 0.827mg 0%
Phenylalanine 0.626mg 1.091mg 0%
Valine 0.824mg 1.438mg 0%
Histidine 0.467mg 0.822mg 0%
Omega-3 - EPA 0.014g 0.015g N/A
Omega-3 - DHA 0.055g 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +1469.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.4%
Contains more ProteinProtein +81.7%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1992%
Contains more Poly. FatPolyunsaturated fat +2255.4%
Contains less Sat. FatSaturated fat -86.7%

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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.