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.
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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.
| 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% |
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 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
49%
66%
Comparison summary
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 109mg)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 1.322g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 76)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.