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  6. Tuna salad vs. Whey

Tuna salad vs. Whey — In-Depth Nutrition Comparison

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Important differences between tuna salad and whey

  • Tuna salad has more selenium, vitamin B3, vitamin B12, phosphorus, copper, and iron; however, whey has more vitamin B2.
  • Tuna salad's daily need coverage for selenium is 71% more.
  • Tuna salad has 91 times more vitamin B3 than whey. Tuna salad has 6.7mg of vitamin B3, while whey has 0.074mg.
  • Whey is lower in sodium.

The food varieties used in the comparison are Fish, tuna salad and Whey, sweet, fluid.

Infographic

Tuna salad vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +137.5%
Contains more IronIron +1566.7%
Contains more CopperCopper +3525%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +287%
Contains more ManganeseManganese +3900%
Contains more SeleniumSelenium +2068.4%
Contains more CalciumCalcium +176.5%
Contains less SodiumSodium -86.6%
~equal in Potassium ~161mg

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B3Vitamin B3 +8954.1%
Contains more Vitamin B6Vitamin B6 +161.3%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +16.1%
Contains more Vitamin B2Vitamin B2 +125.7%
Contains more Vitamin B5Vitamin B5 +47.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Whey DV% diff.
Selenium 41.2µg 1.9µg 71%
Vitamin B3 6.7mg 0.074mg 41%
Vitamin B12 1.2µg 0.28µg 38%
Protein 16.04g 0.85g 30%
Polyunsaturated fat 4.122g 0.011g 27%
Phosphorus 178mg 46mg 19%
Copper 0.145mg 0.004mg 16%
Sodium 402mg 54mg 15%
Fats 9.26g 0.36g 14%
Iron 1mg 0.06mg 12%
Calories 187kcal 27kcal 8%
Monounsaturated fat 2.887g 0.1g 7%
Vitamin B2 0.07mg 0.158mg 7%
Saturated fat 1.544g 0.23g 6%
Cholesterol 13mg 2mg 4%
Vitamin B6 0.081mg 0.031mg 4%
Zinc 0.56mg 0.13mg 4%
Calcium 17mg 47mg 3%
Magnesium 19mg 8mg 3%
Choline 16mg 3%
Manganese 0.04mg 0.001mg 2%
Folate 8µg 1µg 2%
Vitamin C 2.2mg 0.1mg 2%
Vitamin B5 0.26mg 0.383mg 2%
Vitamin A 24µg 3µg 2%
Potassium 178mg 161mg 1%
Carbs 9.41g 5.14g 1%
Net carbs 9.41g 5.14g N/A
Sugar 5.14g N/A
Vitamin B1 0.031mg 0.036mg 0%
Tryptophan 0.18mg 0.013mg 0%
Threonine 0.701mg 0.054mg 0%
Isoleucine 0.739mg 0.047mg 0%
Leucine 1.293mg 0.078mg 0%
Lysine 1.457mg 0.068mg 0%
Methionine 0.47mg 0.016mg 0%
Phenylalanine 0.626mg 0.027mg 0%
Valine 0.824mg 0.046mg 0%
Histidine 0.467mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1787.1%
Contains more FatsFats +2472.2%
Contains more CarbsCarbs +83.1%
Contains more OtherOther +301.9%
Contains more WaterWater +47.4%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2787%
Contains more Poly. FatPolyunsaturated fat +37372.7%
Contains less Sat. FatSaturated fat -85.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.