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Tuna vs. Table salt — In-Depth Nutrition Comparison

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How are tuna and table salt different?

  • Tuna is higher than table salt in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, potassium, choline, and vitamin D.
  • Table salt covers your daily need for sodium, 1683% more than tuna.
  • Table salt is lower in cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Salt, table types were used in this article.

Infographic

Tuna vs Table salt 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.
Tuna
Tuna
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +4100%
Contains more PotassiumPotassium +6487.5%
Contains more IronIron +178.8%
Contains more CopperCopper +43.3%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +108100%
Contains more CalciumCalcium +500%
Contains more ManganeseManganese +669.2%

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.
Tuna
Tuna
12
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Table salt DV% diff.
Sodium 54mg 38758mg 1683%
Selenium 108.2µg 0.1µg 197%
Vitamin B3 22.07mg 0mg 138%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0mg 80%
Protein 29.15g 0g 58%
Phosphorus 333mg 0mg 48%
Cholesterol 47mg 0mg 16%
Potassium 527mg 8mg 15%
Choline 77.6mg 0mg 14%
Vitamin B2 0.137mg 0mg 11%
Vitamin B1 0.134mg 0mg 11%
Vitamin D 82IU 0IU 10%
Magnesium 42mg 1mg 10%
Vitamin D 2µg 0µg 10%
Vitamin B5 0.334mg 0mg 7%
Calories 130kcal 0kcal 7%
Iron 0.92mg 0.33mg 7%
Manganese 0.013mg 0.1mg 4%
Zinc 0.45mg 0.1mg 3%
Vitamin A 22µg 0µg 2%
Vitamin E 0.29mg 0mg 2%
Calcium 4mg 24mg 2%
Fats 0.59g 0g 1%
Saturated fat 0.205g 0g 1%
Polyunsaturated fat 0.175g 0g 1%
Folate 2µg 0µg 1%
Copper 0.043mg 0.03mg 1%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g 0g N/A
Monounsaturated fat 0.138g 0g 0%
Tryptophan 0.313mg 0mg 0%
Threonine 1.224mg 0mg 0%
Isoleucine 1.287mg 0mg 0%
Leucine 2.27mg 0mg 0%
Lysine 2.565mg 0mg 0%
Methionine 0.827mg 0mg 0%
Phenylalanine 1.091mg 0mg 0%
Valine 1.438mg 0mg 0%
Histidine 0.822mg 0mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +34390%
Contains more OtherOther +7696.9%
~equal in Carbs ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.