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Tuna salad vs. Veggie burger — In-Depth Nutrition Comparison

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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

Tuna salad vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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.
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Veggie burger 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

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
16% 6% 14% 61% 3%
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
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% 34% 39%
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

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.