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  6. Tuna salad vs. White chocolate

Tuna salad vs. White chocolate — In-Depth Nutrition Comparison

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A recap on the differences between tuna salad and white chocolate

  • Tuna salad is higher in selenium, vitamin B3, vitamin B12, iron, and copper, yet white chocolate is higher in calcium, vitamin B2, and vitamin B5.
  • White chocolate covers your daily saturated fat needs 89% more than tuna salad.
  • Tuna salad contains 9 times more selenium than white chocolate. While tuna salad contains 41.2µg of selenium, white chocolate contains only 4.5µg.
  • The amount of sodium in white chocolate is lower.

Food varieties used in this article are Fish, tuna salad and Candies, white chocolate.

Infographic

Tuna salad vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +316.7%
Contains more CopperCopper +141.7%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +815.6%
Contains more CalciumCalcium +1070.6%
Contains more PotassiumPotassium +60.7%
Contains more ZincZinc +32.1%
Contains less SodiumSodium -77.6%
~equal in Phosphorus ~176mg

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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B3Vitamin B3 +799.3%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +103.2%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B5Vitamin B5 +133.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad White chocolate DV% diff.
Saturated fat 1.544g 19.412g 81%
Selenium 41.2µg 4.5µg 67%
Vitamin B3 6.7mg 0.745mg 37%
Fats 9.26g 32.09g 35%
Vitamin B12 1.2µg 0.56µg 27%
Polyunsaturated fat 4.122g 1.013g 21%
Protein 16.04g 5.87g 20%
Calories 187kcal 539kcal 18%
Calcium 17mg 199mg 18%
Carbs 9.41g 59.24g 17%
Monounsaturated fat 2.887g 9.097g 16%
Vitamin B2 0.07mg 0.282mg 16%
Sodium 402mg 90mg 14%
Iron 1mg 0.24mg 10%
Copper 0.145mg 0.06mg 9%
Vitamin K 9.1µg 8%
Vitamin B5 0.26mg 0.608mg 7%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Cholesterol 13mg 21mg 3%
Vitamin B1 0.031mg 0.063mg 3%
Potassium 178mg 286mg 3%
Zinc 0.56mg 0.74mg 2%
Vitamin A 24µg 9µg 2%
Vitamin C 2.2mg 0.5mg 2%
Vitamin B6 0.081mg 0.056mg 2%
Magnesium 19mg 12mg 2%
Fiber 0g 0.2g 1%
Manganese 0.04mg 0.008mg 1%
Net carbs 9.41g 59.04g N/A
Sugar 59g N/A
Phosphorus 178mg 176mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +173.3%
Contains more WaterWater +4758.5%
Contains more OtherOther +42%
Contains more FatsFats +246.5%
Contains more CarbsCarbs +529.5%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +306.9%
Contains more Mono. FatMonounsaturated fat +215.1%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.