Tuna salad vs. Wakame — In-Depth Nutrition Comparison
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What are the differences between tuna salad and wakame?
- Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus; however, wakame is richer in manganese, folate, magnesium, copper, and iron.
- Tuna salad's daily need coverage for selenium is 74% more.
- Tuna salad has less sodium.
We used Fish, tuna salad and Seaweed, wakame, raw types in this article.
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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 | +256% |
| Contains more ZincZinc | +47.4% |
| Contains more PhosphorusPhosphorus | +122.5% |
| Contains less SodiumSodium | -53.9% |
| Contains more SeleniumSelenium | +5785.7% |
| Contains more MagnesiumMagnesium | +463.2% |
| Contains more CalciumCalcium | +782.4% |
| Contains more IronIron | +118% |
| Contains more CopperCopper | +95.9% |
| Contains more ManganeseManganese | +3400% |
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 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +318.8% |
| Contains more Vitamin B6Vitamin B6 | +3950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +36.4% |
| Contains more Vitamin B1Vitamin B1 | +93.5% |
| Contains more Vitamin B2Vitamin B2 | +228.6% |
| Contains more Vitamin B5Vitamin B5 | +168.1% |
| Contains more FolateFolate | +2350% |
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:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +429.4% |
| Contains more FatsFats | +1346.9% |
| Contains more WaterWater | +26.6% |
| Contains more OtherOther | +238% |
~equal in
Carbs
~9.14g
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains more Mono. FatMonounsaturated fat | +4877.6% |
| Contains more Poly. FatPolyunsaturated fat | +1790.8% |
| Contains less Sat. FatSaturated fat | -91.6% |
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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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 41.2µg | 0.7µg | 74% |
| Manganese | 0.04mg | 1.4mg | 59% |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Folate | 8µg | 196µg | 47% |
| Vitamin B3 | 6.7mg | 1.6mg | 32% |
| Protein | 16.04g | 3.03g | 26% |
| Polyunsaturated fat | 4.122g | 0.218g | 26% |
| Magnesium | 19mg | 107mg | 21% |
| Sodium | 402mg | 872mg | 20% |
| Copper | 0.145mg | 0.284mg | 15% |
| Iron | 1mg | 2.18mg | 15% |
| Phosphorus | 178mg | 80mg | 14% |
| Calcium | 17mg | 150mg | 13% |
| Fats | 9.26g | 0.64g | 13% |
| Vitamin B2 | 0.07mg | 0.23mg | 12% |
| Vitamin B5 | 0.26mg | 0.697mg | 9% |
| Monounsaturated fat | 2.887g | 0.058g | 7% |
| Calories | 187kcal | 45kcal | 7% |
| Vitamin E | 1mg | 7% | |
| Saturated fat | 1.544g | 0.13g | 6% |
| Vitamin B6 | 0.081mg | 0.002mg | 6% |
| Potassium | 178mg | 50mg | 4% |
| Cholesterol | 13mg | 0mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Zinc | 0.56mg | 0.38mg | 2% |
| Vitamin B1 | 0.031mg | 0.06mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Vitamin C | 2.2mg | 3mg | 1% |
| Vitamin A | 24µg | 18µg | 1% |
| Net carbs | 9.41g | 8.64g | N/A |
| Carbs | 9.41g | 9.14g | 0% |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.18mg | 0.035mg | 0% |
| Threonine | 0.701mg | 0.165mg | 0% |
| Isoleucine | 0.739mg | 0.087mg | 0% |
| Leucine | 1.293mg | 0.257mg | 0% |
| Lysine | 1.457mg | 0.112mg | 0% |
| Methionine | 0.47mg | 0.063mg | 0% |
| Phenylalanine | 0.626mg | 0.112mg | 0% |
| Valine | 0.824mg | 0.209mg | 0% |
| Histidine | 0.467mg | 0.015mg | 0% |
| Omega-3 - EPA | 0.014g | 0.186g | N/A |
| Omega-3 - DHA | 0.055g | 0g | 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 | Equal | |
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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%
26%
Minerals Daily Need Coverage Score
49%
65%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 1.414g)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 470mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.