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  6. Tuna salad vs. Whitefish

Tuna salad vs. Whitefish — In-Depth Nutrition Comparison

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Differences between tuna salad and whitefish

  • Tuna salad has more selenium, vitamin B3, and vitamin B12, while whitefish has more phosphorus, vitamin B6, vitamin B5, vitamin B1, and potassium.
  • Tuna salad's daily need coverage for selenium is 45% higher.
  • Whitefish contains 6 times less sodium than tuna salad. Tuna salad contains 402mg of sodium, while whitefish contains 65mg.

The food types used in this comparison are Fish, tuna salad and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Tuna salad vs Whitefish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more IronIron +112.8%
Contains more CopperCopper +57.6%
Contains more SeleniumSelenium +154.3%
Contains more MagnesiumMagnesium +121.1%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +128.1%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +115%

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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B1Vitamin B1 +451.6%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +327.2%
Contains more FolateFolate +112.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Whitefish DV% diff.
Selenium 41.2µg 16.2µg 45%
Phosphorus 178mg 346mg 24%
Cholesterol 13mg 77mg 21%
Vitamin B6 0.081mg 0.346mg 20%
Vitamin B3 6.7mg 3.846mg 18%
Protein 16.04g 24.47g 17%
Sodium 402mg 65mg 15%
Vitamin B5 0.26mg 0.865mg 12%
Vitamin B1 0.031mg 0.171mg 12%
Vitamin B12 1.2µg 0.96µg 10%
Polyunsaturated fat 4.122g 2.755g 9%
Potassium 178mg 406mg 7%
Iron 1mg 0.47mg 7%
Vitamin B2 0.07mg 0.154mg 6%
Zinc 0.56mg 1.27mg 6%
Copper 0.145mg 0.092mg 6%
Magnesium 19mg 42mg 5%
Carbs 9.41g 0g 3%
Fats 9.26g 7.51g 3%
Vitamin A 24µg 39µg 2%
Manganese 0.04mg 0.086mg 2%
Saturated fat 1.544g 1.162g 2%
Calcium 17mg 33mg 2%
Vitamin C 2.2mg 0mg 2%
Folate 8µg 17µg 2%
Calories 187kcal 172kcal 1%
Monounsaturated fat 2.887g 2.559g 1%
Net carbs 9.41g 0g N/A
Tryptophan 0.18mg 0.274mg 0%
Threonine 0.701mg 1.073mg 0%
Isoleucine 0.739mg 1.128mg 0%
Leucine 1.293mg 1.989mg 0%
Lysine 1.457mg 2.248mg 0%
Methionine 0.47mg 0.724mg 0%
Phenylalanine 0.626mg 0.955mg 0%
Valine 0.824mg 1.261mg 0%
Histidine 0.467mg 0.721mg 0%
Omega-3 - EPA 0.014g 0.406g N/A
Omega-3 - DHA 0.055g 1.206g N/A
Omega-3 - DPA 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +23.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +52.6%
Contains more OtherOther +37.6%
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +12.8%
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -24.7%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.