Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Tuna salad
  5. Compare
  6. Tuna salad vs. Yogurt

Tuna salad vs. Yogurt — In-Depth Nutrition Comparison

Compare

The main differences between tuna salad and yogurt

  • Tuna salad is richer in selenium, vitamin B3, vitamin B12, copper, iron, and phosphorus, yet yogurt is richer in vitamin B2 and calcium.
  • Daily need coverage for selenium for tuna salad is 57% higher.
  • Tuna salad contains 32 times more vitamin B3 than yogurt. Tuna salad contains 6.7mg of vitamin B3, while yogurt contains 0.208mg.
  • Yogurt contains less saturated fat.

Food types used in this article are Fish, tuna salad and Yogurt, Greek, plain, nonfat.

Infographic

Tuna salad vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +1328.6%
Contains more CopperCopper +752.9%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +324.7%
Contains more CalciumCalcium +547.1%
Contains less SodiumSodium -91%
~equal in Zinc ~0.52mg

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +3121.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +14.3%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B5Vitamin B5 +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Yogurt DV% diff.
Selenium 41.2µg 9.7µg 57%
Vitamin B3 6.7mg 0.208mg 41%
Polyunsaturated fat 4.122g 0.012g 27%
Vitamin B12 1.2µg 0.75µg 19%
Sodium 402mg 36mg 16%
Vitamin B2 0.07mg 0.278mg 16%
Fats 9.26g 0.39g 14%
Copper 0.145mg 0.017mg 14%
Protein 16.04g 10.19g 12%
Iron 1mg 0.07mg 12%
Calcium 17mg 110mg 9%
Monounsaturated fat 2.887g 0.053g 7%
Saturated fat 1.544g 0.117g 6%
Calories 187kcal 59kcal 6%
Phosphorus 178mg 135mg 6%
Vitamin A 24µg 1µg 3%
Choline 15.1mg 3%
Cholesterol 13mg 5mg 3%
Magnesium 19mg 11mg 2%
Vitamin C 2.2mg 0mg 2%
Carbs 9.41g 3.6g 2%
Potassium 178mg 141mg 1%
Vitamin B1 0.031mg 0.023mg 1%
Vitamin B5 0.26mg 0.331mg 1%
Vitamin B6 0.081mg 0.063mg 1%
Manganese 0.04mg 0.009mg 1%
Net carbs 9.41g 3.6g N/A
Sugar 3.24g N/A
Zinc 0.56mg 0.52mg 0%
Vitamin E 0.01mg 0%
Folate 8µg 7µg 0%
Trans fat 0.006g N/A
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
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +57.4%
Contains more FatsFats +2274.4%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +195.8%
Contains more WaterWater +34.7%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +5347.2%
Contains more Poly. FatPolyunsaturated fat +34250%
Contains less Sat. FatSaturated fat -92.4%

People also compare

Tuna salad
Tuna salad vs Tuna Bluefin
Tuna Bluefin
Tuna salad
Tuna salad vs Caesar salad
Caesar salad
Tuna salad
Tuna salad vs Taco salad
Taco salad
Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.