Tuna salad vs. Veggie burger — In-Depth Nutrition Comparison
Compare
A recap on differences between tuna salad and veggie burgers
- Tuna salad is higher in selenium and vitamin B3, yet veggie burgers are higher in vitamin B1, manganese, vitamin B12, folate, fiber, iron, vitamin B6, and vitamin B2.
- Veggie burgers cover your daily vitamin B1 needs 218% more than tuna salad.
- Tuna salad contains 2 times more selenium than veggie burgers. While tuna salad contains 41.2µg of selenium, veggie burgers contain only 22.6µg.
Food varieties used in this article are Fish, tuna salad and Veggie burgers or soyburgers, unprepared.
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.
| Contains less SodiumSodium | -29.3% |
| Contains more SeleniumSelenium | +82.3% |
| Contains more MagnesiumMagnesium | +194.7% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +87.1% |
| Contains more IronIron | +141% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +125% |
| Contains more PhosphorusPhosphorus | +15.7% |
| Contains more ManganeseManganese | +2277.5% |
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.
| Contains more Vitamin AVitamin A | +2300% |
| Contains more Vitamin B3Vitamin B3 | +78.5% |
| Contains more Vitamin CVitamin C | +104.5% |
| Contains more Vitamin B1Vitamin B1 | +8451.6% |
| Contains more Vitamin B2Vitamin B2 | +248.6% |
| Contains more Vitamin B5Vitamin B5 | +11.2% |
| Contains more Vitamin B6Vitamin B6 | +274.1% |
| Contains more Vitamin B12Vitamin B12 | +67.5% |
| Contains more FolateFolate | +1450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +47% |
| Contains more CarbsCarbs | +51.6% |
| Contains more OtherOther | +18.3% |
~equal in
Protein
~15.7g
~equal in
Water
~61.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +62.4% |
| Contains more Poly. FatPolyunsaturated fat | +103.8% |
~equal in
Saturated fat
~1.44g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.031mg | 2.651mg | 218% |
| Manganese | 0.04mg | 0.951mg | 40% |
| Vitamin B12 | 1.2µg | 2.01µg | 34% |
| Selenium | 41.2µg | 22.6µg | 34% |
| Folate | 8µg | 124µg | 29% |
| Fiber | 0g | 4.9g | 20% |
| Iron | 1mg | 2.41mg | 18% |
| Vitamin B3 | 6.7mg | 3.753mg | 18% |
| Vitamin B6 | 0.081mg | 0.303mg | 17% |
| Polyunsaturated fat | 4.122g | 2.023g | 14% |
| Vitamin B2 | 0.07mg | 0.244mg | 13% |
| Calcium | 17mg | 136mg | 12% |
| Magnesium | 19mg | 56mg | 9% |
| Sodium | 402mg | 569mg | 7% |
| Zinc | 0.56mg | 1.26mg | 6% |
| Copper | 0.145mg | 0.2mg | 6% |
| Fats | 9.26g | 6.3g | 5% |
| Potassium | 178mg | 333mg | 5% |
| Choline | 19.4mg | 4% | |
| Vitamin K | 4.2µg | 4% | |
| Phosphorus | 178mg | 206mg | 4% |
| Vitamin C | 2.2mg | 4.5mg | 3% |
| Monounsaturated fat | 2.887g | 1.778g | 3% |
| Cholesterol | 13mg | 5mg | 3% |
| Vitamin A | 24µg | 1µg | 3% |
| Carbs | 9.41g | 14.27g | 2% |
| Starch | 5.78g | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Calories | 187kcal | 177kcal | 1% |
| Vitamin B5 | 0.26mg | 0.289mg | 1% |
| Protein | 16.04g | 15.7g | 1% |
| Net carbs | 9.41g | 9.37g | N/A |
| Sugar | 1.07g | N/A | |
| Saturated fat | 1.544g | 1.44g | 0% |
| Tryptophan | 0.18mg | 0.162mg | 0% |
| Threonine | 0.701mg | 0.605mg | 0% |
| Isoleucine | 0.739mg | 0.78mg | 0% |
| Leucine | 1.293mg | 1.399mg | 0% |
| Lysine | 1.457mg | 1.004mg | 0% |
| Methionine | 0.47mg | 0.291mg | 0% |
| Phenylalanine | 0.626mg | 0.885mg | 0% |
| Valine | 0.824mg | 0.89mg | 0% |
| Histidine | 0.467mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | N/A |
| Omega-3 - ALA | 0.081g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
97%
Minerals Daily Need Coverage Score
49%
71%
Comparison summary
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Veggie burger is lower in Saturated fat (difference - 0.104g)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 167mg)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)