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  6. Tuna salad vs. Zucchini

Tuna salad vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and zucchini

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron, yet zucchini is higher in vitamin C and vitamin B6.
  • Tuna salad covers your daily selenium needs 75% more than zucchini.
  • The amount of sodium in zucchini is lower.

Food varieties used in this article are Fish, tuna salad and Squash, summer, zucchini, includes skin, raw.

Infographic

Tuna salad vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +170.3%
Contains more CopperCopper +173.6%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +368.4%
Contains more SeleniumSelenium +20500%
Contains more PotassiumPotassium +46.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +342.5%
~equal in Magnesium ~18mg
~equal in Calcium ~16mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B3Vitamin B3 +1385.6%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +713.6%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Zucchini DV% diff.
Selenium 41.2µg 0.2µg 75%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 0.451mg 39%
Protein 16.04g 1.21g 30%
Polyunsaturated fat 4.122g 0.091g 27%
Phosphorus 178mg 38mg 20%
Vitamin C 2.2mg 17.9mg 17%
Sodium 402mg 8mg 17%
Fats 9.26g 0.32g 14%
Copper 0.145mg 0.053mg 10%
Calories 187kcal 17kcal 9%
Iron 1mg 0.37mg 8%
Monounsaturated fat 2.887g 0.011g 7%
Saturated fat 1.544g 0.084g 7%
Manganese 0.04mg 0.177mg 6%
Vitamin B6 0.081mg 0.163mg 6%
Cholesterol 13mg 0mg 4%
Fiber 0g 1g 4%
Folate 8µg 24µg 4%
Vitamin K 4.3µg 4%
Choline 9.5mg 2%
Carbs 9.41g 3.11g 2%
Vitamin B2 0.07mg 0.094mg 2%
Fructose 1.38g 2%
Vitamin A 24µg 10µg 2%
Potassium 178mg 261mg 2%
Zinc 0.56mg 0.32mg 2%
Vitamin B5 0.26mg 0.204mg 1%
Vitamin B1 0.031mg 0.045mg 1%
Vitamin E 0.12mg 1%
Net carbs 9.41g 2.11g N/A
Magnesium 19mg 18mg 0%
Calcium 17mg 16mg 0%
Sugar 2.5g N/A
Tryptophan 0.18mg 0.01mg 0%
Threonine 0.701mg 0.029mg 0%
Isoleucine 0.739mg 0.044mg 0%
Leucine 1.293mg 0.071mg 0%
Lysine 1.457mg 0.067mg 0%
Methionine 0.47mg 0.018mg 0%
Phenylalanine 0.626mg 0.043mg 0%
Valine 0.824mg 0.054mg 0%
Histidine 0.467mg 0.026mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1225.6%
Contains more FatsFats +2793.8%
Contains more CarbsCarbs +202.6%
Contains more OtherOther +273.7%
Contains more WaterWater +50.1%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +26145.5%
Contains more Poly. FatPolyunsaturated fat +4429.7%
Contains less Sat. FatSaturated fat -94.6%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.