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  6. Tuna salad vs. Flour

Tuna salad vs. Flour — In-Depth Nutrition Comparison

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How are tuna salad and flour different?

  • Tuna salad is higher in vitamin B12, selenium, and phosphorus; however, flour is richer in vitamin B1, iron, folate, vitamin B2, manganese, and fiber.
  • Daily need coverage for vitamin B1 for flour is 63% higher.
  • Flour has less sodium.

Fish, tuna salad and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Tuna salad vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +66.4%
Contains more PhosphorusPhosphorus +64.8%
Contains more SeleniumSelenium +21.5%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +364%
Contains more ZincZinc +25%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1605%
~equal in Copper ~0.144mg

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%
Flour
Flour
7
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B6Vitamin B6 +84.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2432.3%
Contains more Vitamin B2Vitamin B2 +605.7%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more FolateFolate +2187.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Flour DV% diff.
Vitamin B1 0.031mg 0.785mg 63%
Vitamin B12 1.2µg 0µg 50%
Iron 1mg 4.64mg 46%
Folate 8µg 183µg 44%
Vitamin B2 0.07mg 0.494mg 33%
Manganese 0.04mg 0.682mg 28%
Polyunsaturated fat 4.122g 0.413g 25%
Carbs 9.41g 76.31g 22%
Sodium 402mg 2mg 17%
Fats 9.26g 0.98g 13%
Selenium 41.2µg 33.9µg 13%
Protein 16.04g 10.33g 11%
Fiber 0g 2.7g 11%
Phosphorus 178mg 108mg 10%
Calories 187kcal 364kcal 9%
Monounsaturated fat 2.887g 0.087g 7%
Saturated fat 1.544g 0.155g 6%
Vitamin B3 6.7mg 5.904mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.26mg 0.438mg 4%
Vitamin B6 0.081mg 0.044mg 3%
Vitamin A 24µg 0µg 3%
Choline 10.4mg 2%
Vitamin C 2.2mg 0mg 2%
Potassium 178mg 107mg 2%
Zinc 0.56mg 0.7mg 1%
Magnesium 19mg 22mg 1%
Net carbs 9.41g 73.61g N/A
Calcium 17mg 15mg 0%
Sugar 0.27g N/A
Copper 0.145mg 0.144mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.18mg 0.127mg 0%
Threonine 0.701mg 0.281mg 0%
Isoleucine 0.739mg 0.357mg 0%
Leucine 1.293mg 0.71mg 0%
Lysine 1.457mg 0.228mg 0%
Methionine 0.47mg 0.183mg 0%
Phenylalanine 0.626mg 0.52mg 0%
Valine 0.824mg 0.415mg 0%
Histidine 0.467mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +55.3%
Contains more FatsFats +844.9%
Contains more WaterWater +429.9%
Contains more OtherOther +363%
Contains more CarbsCarbs +710.9%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +3218.4%
Contains more Poly. FatPolyunsaturated fat +898.1%
Contains less Sat. FatSaturated fat -90%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.