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  6. Tuna salad vs. Yolk

Tuna salad vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and yolk

  • Tuna salad has more vitamin B3; however, yolk is higher in vitamin B5, vitamin B2, folate, vitamin B12, phosphorus, selenium, and vitamin A.
  • Yolk covers your daily need for cholesterol, 357% more than tuna salad.
  • Tuna salad has 279 times more vitamin B3 than yolk. While tuna salad has 6.7mg of vitamin B3, yolk has only 0.024mg.
  • Tuna salad has less saturated fat.

These are the specific foods used in this comparison Fish, tuna salad and Egg, yolk, raw, fresh.

Infographic

Tuna salad vs Yolk 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%
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +63.3%
Contains more CopperCopper +88.3%
Contains more CalciumCalcium +658.8%
Contains more IronIron +173%
Contains more ZincZinc +310.7%
Contains more PhosphorusPhosphorus +119.1%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +35.9%

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%
Yolk
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +27816.7%
Contains more Vitamin AVitamin A +1487.5%
Contains more Vitamin B1Vitamin B1 +467.7%
Contains more Vitamin B2Vitamin B2 +654.3%
Contains more Vitamin B5Vitamin B5 +1050%
Contains more Vitamin B6Vitamin B6 +332.1%
Contains more Vitamin B12Vitamin B12 +62.5%
Contains more FolateFolate +1725%

All nutrients comparison - raw data values

Nutrient Tuna salad Yolk DV% diff.
Cholesterol 13mg 1085mg 357%
Choline 820.2mg 149%
Vitamin B5 0.26mg 2.99mg 55%
Vitamin B3 6.7mg 0.024mg 42%
Vitamin A 24µg 381µg 40%
Saturated fat 1.544g 9.551g 36%
Vitamin B2 0.07mg 0.528mg 35%
Folate 8µg 146µg 35%
Vitamin B12 1.2µg 1.95µg 31%
Phosphorus 178mg 390mg 30%
Fats 9.26g 26.54g 27%
Selenium 41.2µg 56µg 27%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Iron 1mg 2.73mg 22%
Monounsaturated fat 2.887g 11.738g 22%
Vitamin B6 0.081mg 0.35mg 21%
Vitamin E 2.58mg 17%
Zinc 0.56mg 2.3mg 16%
Sodium 402mg 48mg 15%
Vitamin B1 0.031mg 0.176mg 12%
Calcium 17mg 129mg 11%
Copper 0.145mg 0.077mg 8%
Calories 187kcal 322kcal 7%
Magnesium 19mg 5mg 3%
Potassium 178mg 109mg 2%
Carbs 9.41g 3.59g 2%
Vitamin C 2.2mg 0mg 2%
Manganese 0.04mg 0.055mg 1%
Vitamin K 0.7µg 1%
Polyunsaturated fat 4.122g 4.204g 1%
Protein 16.04g 15.86g 0%
Net carbs 9.41g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.18mg 0.177mg 0%
Threonine 0.701mg 0.687mg 0%
Isoleucine 0.739mg 0.866mg 0%
Leucine 1.293mg 1.399mg 0%
Lysine 1.457mg 1.217mg 0%
Methionine 0.47mg 0.378mg 0%
Phenylalanine 0.626mg 0.681mg 0%
Valine 0.824mg 0.949mg 0%
Histidine 0.467mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.014g 0.011g N/A
Omega-3 - DHA 0.055g 0.114g 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
Yolk
Yolk
1
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +162.1%
Contains more WaterWater +20.7%
Contains more OtherOther +25.3%
Contains more FatsFats +186.6%
~equal in Protein ~15.86g

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +306.6%
~equal in Polyunsaturated fat ~4.204g

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.