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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 B1,2, and vitamin B3; however, walnut is higher in copper, manganese, vitamin B6, magnesium, fiber, vitamin B1, and phosphorus.
  • Walnut covers your daily need for 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
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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.
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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +740.8%
Contains more MagnesiumMagnesium +731.6%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +147.8%
Contains more IronIron +191%
Contains more CopperCopper +993.8%
Contains more ZincZinc +451.8%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +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.
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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +69.2%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +495.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin B6Vitamin B6 +563%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Walnut DV% diff.
Polyunsaturated fat 4.122g 47.174g 287%
Copper 0.145mg 1.586mg 160%
Manganese 0.04mg 3.414mg 147%
Fats 9.26g 65.21g 86%
Selenium 41.2µg 4.9µg 66%
Vitamin B12 1.2µg 0µg 50%
Vitamin B6 0.081mg 0.537mg 35%
Vitamin B3 6.7mg 1.125mg 35%
Magnesium 19mg 158mg 33%
Fiber 0g 6.7g 27%
Vitamin B1 0.031mg 0.341mg 26%
Phosphorus 178mg 346mg 24%
Iron 1mg 2.91mg 24%
Calories 187kcal 654kcal 23%
Folate 8µg 98µg 23%
Zinc 0.56mg 3.09mg 23%
Saturated fat 1.544g 6.126g 21%
Sodium 402mg 2mg 17%
Monounsaturated fat 2.887g 8.933g 15%
Potassium 178mg 441mg 8%
Calcium 17mg 98mg 8%
Choline 39.2mg 7%
Vitamin B5 0.26mg 0.57mg 6%
Vitamin B2 0.07mg 0.15mg 6%
Vitamin E 0.7mg 5%
Cholesterol 13mg 0mg 4%
Vitamin A 24µg 1µg 3%
Protein 16.04g 15.23g 2%
Vitamin K 2.7µg 2%
Carbs 9.41g 13.71g 1%
Vitamin C 2.2mg 1.3mg 1%
Net carbs 9.41g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.18mg 0.17mg 0%
Threonine 0.701mg 0.596mg 0%
Isoleucine 0.739mg 0.625mg 0%
Leucine 1.293mg 1.17mg 0%
Lysine 1.457mg 0.424mg 0%
Methionine 0.47mg 0.236mg 0%
Phenylalanine 0.626mg 0.711mg 0%
Valine 0.824mg 0.753mg 0%
Histidine 0.467mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g 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
Walnut
Walnut
2
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 WaterWater +1451.8%
Contains more OtherOther +19.7%
Contains more FatsFats +604.2%
Contains more CarbsCarbs +45.7%
~equal in Protein ~15.23g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +209.4%
Contains more Poly. FatPolyunsaturated fat +1044.4%

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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. 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.