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  6. Tuna salad vs. Waffle

Tuna salad vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and waffle

  • Tuna salad is higher in vitamin B12, vitamin B3, and copper, yet waffle is higher in calcium, vitamin B2, vitamin B1, iron, manganese, and folate.
  • Tuna salad covers your daily vitamin B12 needs 40% more than waffle.
  • Tuna salad contains 3 times more vitamin B3 than waffle. While tuna salad contains 6.7mg of vitamin B3, waffle contains only 2.073mg.
  • The amount of cholesterol in tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Waffles, plain, prepared from recipe.

Infographic

Tuna salad vs Waffle 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%
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more PotassiumPotassium +11.9%
Contains more CopperCopper +133.9%
Contains less SodiumSodium -21.3%
Contains more CalciumCalcium +1400%
Contains more IronIron +131%
Contains more ZincZinc +21.4%
Contains more ManganeseManganese +562.5%
Contains more SeleniumSelenium +12.1%
~equal in Magnesium ~19mg
~equal in Phosphorus ~190mg

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%
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin B12Vitamin B12 +380%
Contains more Vitamin AVitamin A +170.8%
Contains more Vitamin B1Vitamin B1 +748.4%
Contains more Vitamin B2Vitamin B2 +395.7%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more FolateFolate +475%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Waffle DV% diff.
Vitamin B12 1.2µg 0.25µg 40%
Vitamin B3 6.7mg 2.073mg 29%
Calcium 17mg 255mg 24%
Vitamin B2 0.07mg 0.347mg 21%
Cholesterol 13mg 69mg 19%
Vitamin B1 0.031mg 0.263mg 19%
Polyunsaturated fat 4.122g 6.785g 18%
Iron 1mg 2.31mg 16%
Protein 16.04g 7.9g 16%
Folate 8µg 46µg 10%
Manganese 0.04mg 0.265mg 10%
Selenium 41.2µg 46.2µg 9%
Copper 0.145mg 0.062mg 9%
Carbs 9.41g 32.9g 8%
Fats 9.26g 14.1g 7%
Saturated fat 1.544g 2.866g 6%
Vitamin B5 0.26mg 0.485mg 5%
Calories 187kcal 291kcal 5%
Vitamin A 24µg 65µg 5%
Sodium 402mg 511mg 5%
Phosphorus 178mg 190mg 2%
Vitamin B6 0.081mg 0.056mg 2%
Monounsaturated fat 2.887g 3.521g 2%
Vitamin C 2.2mg 0.4mg 2%
Zinc 0.56mg 0.68mg 1%
Potassium 178mg 159mg 1%
Net carbs 9.41g 32.9g N/A
Magnesium 19mg 19mg 0%
Tryptophan 0.18mg 0.099mg 0%
Threonine 0.701mg 0.289mg 0%
Isoleucine 0.739mg 0.362mg 0%
Leucine 1.293mg 0.63mg 0%
Lysine 1.457mg 0.384mg 0%
Methionine 0.47mg 0.179mg 0%
Phenylalanine 0.626mg 0.395mg 0%
Valine 0.824mg 0.409mg 0%
Histidine 0.467mg 0.187mg 0%
Omega-3 - EPA 0.014g 0.001g N/A
Omega-3 - DHA 0.055g 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +103%
Contains more WaterWater +50.4%
Contains more FatsFats +52.3%
Contains more CarbsCarbs +249.6%
Contains more OtherOther +45.5%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -46.1%
Contains more Mono. FatMonounsaturated fat +22%
Contains more Poly. FatPolyunsaturated fat +64.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.