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  6. Tuna salad vs. Walnut

Tuna salad vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between Tuna salad and Walnut

  • Tuna salad has more Selenium, Vitamin B12, and Vitamin B3, however, Walnut is higher in Copper, Manganese, Vitamin B6, Magnesium, Fiber, Vitamin B1, and Phosphorus.
  • Walnut covers your daily need of Copper 160% more than Tuna salad.

These are the specific foods used in this comparison Fish, tuna salad and Nuts, walnuts, english.

Infographic

Tuna salad vs Walnut 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.
Tuna salad
Tuna salad
1
:
9
Walnut
Walnut
Contains more Selenium +740.8%
Contains more Calcium +476.5%
Contains more Iron +191%
Contains more Magnesium +731.6%
Contains more Phosphorus +94.4%
Contains more Potassium +147.8%
Contains less Sodium -99.5%
Contains more Zinc +451.8%
Contains more Copper +993.8%
Contains more Manganese +8435%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +740.8%
Contains more Calcium +476.5%
Contains more Iron +191%
Contains more Magnesium +731.6%
Contains more Phosphorus +94.4%
Contains more Potassium +147.8%
Contains less Sodium -99.5%
Contains more Zinc +451.8%
Contains more Copper +993.8%
Contains more Manganese +8435%

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.
Tuna salad
Tuna salad
4
:
8
Walnut
Walnut
Contains more Vitamin A +385%
Contains more Vitamin C +69.2%
Contains more Vitamin B3 +495.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +563%
Contains more Folate +1125%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +385%
Contains more Vitamin C +69.2%
Contains more Vitamin B3 +495.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +563%
Contains more Folate +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Walnut
Walnut
Contains more Water +1451.8%
Contains more Other +19.7%
Contains more Fats +604.2%
Contains more Carbs +45.7%
Equal in Protein - 15.23
Tuna salad
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +1451.8%
Contains more Other +19.7%
Contains more Fats +604.2%
Contains more Carbs +45.7%
Equal in Protein - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
1
:
2
Walnut
Walnut
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +209.4%
Contains more Polyunsaturated fat +1044.4%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +209.4%
Contains more Polyunsaturated fat +1044.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Walnut
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Tuna salad Walnut Opinion
Net carbs 9.41g 7.01g Tuna salad
Protein 16.04g 15.23g Tuna salad
Fats 9.26g 65.21g Walnut
Carbs 9.41g 13.71g Walnut
Calories 187kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Tuna salad
Fiber 0g 6.7g Walnut
Calcium 17mg 98mg Walnut
Iron 1mg 2.91mg Walnut
Magnesium 19mg 158mg Walnut
Phosphorus 178mg 346mg Walnut
Potassium 178mg 441mg Walnut
Sodium 402mg 2mg Walnut
Zinc 0.56mg 3.09mg Walnut
Copper 0.145mg 1.586mg Walnut
Manganese 0.04mg 3.414mg Walnut
Selenium 41.2µg 4.9µg Tuna salad
Vitamin A 97IU 20IU Tuna salad
Vitamin A RAE 24µg 1µg Tuna salad
Vitamin E 0.7mg Walnut
Vitamin C 2.2mg 1.3mg Tuna salad
Vitamin B1 0.031mg 0.341mg Walnut
Vitamin B2 0.07mg 0.15mg Walnut
Vitamin B3 6.7mg 1.125mg Tuna salad
Vitamin B5 0.26mg 0.57mg Walnut
Vitamin B6 0.081mg 0.537mg Walnut
Folate 8µg 98µg Walnut
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 2.7µg Walnut
Tryptophan 0.18mg 0.17mg Tuna salad
Threonine 0.701mg 0.596mg Tuna salad
Isoleucine 0.739mg 0.625mg Tuna salad
Leucine 1.293mg 1.17mg Tuna salad
Lysine 1.457mg 0.424mg Tuna salad
Methionine 0.47mg 0.236mg Tuna salad
Phenylalanine 0.626mg 0.711mg Walnut
Valine 0.824mg 0.753mg Tuna salad
Histidine 0.467mg 0.391mg Tuna salad
Cholesterol 13mg 0mg Walnut
Saturated Fat 1.544g 6.126g Tuna salad
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 8.933g Walnut
Polyunsaturated fat 4.122g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Tuna salad
33%
Walnut
Minerals Daily Need Coverage Score
49%
Tuna salad
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 4.582g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.