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  6. Tuna salad vs. Vegetable

Tuna salad vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between tuna salad and vegetable

  • Tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper; however, vegetable has more vitamin A, fiber, and manganese.
  • Vegetable's daily need coverage for vitamin A is 84% more.
  • Vegetable is lower in saturated fat.

The food varieties used in the comparison are Fish, tuna salad and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Tuna salad vs Vegetable 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more IronIron +22%
Contains more CopperCopper +74.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +249%
Contains more SeleniumSelenium +13633.3%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +47.1%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +847.5%
~equal in Potassium ~169mg

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%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B3Vitamin B3 +687.3%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +791.7%
Contains more Vitamin B1Vitamin B1 +129%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg

All nutrients comparison - raw data values

Nutrient Tuna salad Vegetable DV% diff.
Selenium 41.2µg 0.3µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.851mg 37%
Polyunsaturated fat 4.122g 0.072g 27%
Protein 16.04g 2.86g 26%
Vitamin A 24µg 214µg 21%
Vitamin K 23.5µg 20%
Phosphorus 178mg 51mg 18%
Fiber 0g 4.4g 18%
Sodium 402mg 35mg 16%
Manganese 0.04mg 0.379mg 15%
Fats 9.26g 0.15g 14%
Saturated fat 1.544g 0.031g 7%
Monounsaturated fat 2.887g 0.01g 7%
Copper 0.145mg 0.083mg 7%
Calories 187kcal 65kcal 6%
Choline 24.1mg 4%
Vitamin B2 0.07mg 0.12mg 4%
Cholesterol 13mg 0mg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.031mg 0.071mg 3%
Folate 8µg 19µg 3%
Iron 1mg 0.82mg 2%
Vitamin B5 0.26mg 0.151mg 2%
Carbs 9.41g 13.09g 1%
Vitamin C 2.2mg 3.2mg 1%
Zinc 0.56mg 0.49mg 1%
Vitamin B6 0.081mg 0.074mg 1%
Calcium 17mg 25mg 1%
Magnesium 19mg 22mg 1%
Net carbs 9.41g 8.69g N/A
Potassium 178mg 169mg 0%
Sugar 3.12g N/A
Tryptophan 0.18mg 0.029mg 0%
Threonine 0.701mg 0.115mg 0%
Isoleucine 0.739mg 0.139mg 0%
Leucine 1.293mg 0.19mg 0%
Lysine 1.457mg 0.17mg 0%
Methionine 0.47mg 0.034mg 0%
Phenylalanine 0.626mg 0.12mg 0%
Valine 0.824mg 0.149mg 0%
Histidine 0.467mg 0.073mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +460.8%
Contains more FatsFats +6073.3%
Contains more OtherOther +217.9%
Contains more CarbsCarbs +39.1%
Contains more WaterWater +31.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +28770%
Contains more Poly. FatPolyunsaturated fat +5625%
Contains less Sat. FatSaturated fat -98%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.