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Tuna salad vs. Vegetable oil — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and vegetable oil

  • Vegetable oil has less selenium, vitamin B12, vitamin B3, phosphorus, copper, iron, vitamin B6, and vitamin B2 than tuna salad.
  • Tuna salad covers your daily need for selenium, 75% more than vegetable oil.
  • Vegetable oil has less sodium.

These are the specific foods used in this comparison Fish, tuna salad and Oil, corn, peanut, and olive.

Infographic

Tuna salad vs Vegetable oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +669.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +979.9%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +1563.8%
Contains more Poly. FatPolyunsaturated fat +701.4%

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 Vegetable oil
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Vegetable oil DV% diff.
Polyunsaturated fat 4.122g 33.033g 193%
Fats 9.26g 100g 140%
Monounsaturated fat 2.887g 48.033g 113%
Vitamin E 14.78mg 99%
Selenium 41.2µg 0µg 75%
Saturated fat 1.544g 14.367g 58%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0mg 42%
Calories 187kcal 884kcal 35%
Protein 16.04g 0g 32%
Phosphorus 178mg 0mg 25%
Vitamin K 21µg 18%
Sodium 402mg 0mg 17%
Copper 0.145mg 0mg 16%
Iron 1mg 0.13mg 11%
Vitamin B6 0.081mg 0mg 6%
Vitamin B2 0.07mg 0mg 5%
Vitamin B5 0.26mg 0mg 5%
Potassium 178mg 0mg 5%
Zinc 0.56mg 0.02mg 5%
Magnesium 19mg 0mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.031mg 0mg 3%
Carbs 9.41g 0g 3%
Vitamin A 24µg 0µg 3%
Vitamin C 2.2mg 0mg 2%
Folate 8µg 0µg 2%
Calcium 17mg 0mg 2%
Manganese 0.04mg 0mg 2%
Net carbs 9.41g 0g N/A
Choline 0.2mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Tuna salad
27%
Vegetable oil
Minerals Daily Need Coverage Score
49%
Tuna salad
1%
Vegetable oil

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 402mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 12.823g)
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 - $1.3)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.