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Tuna vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Tuna salad?

  • Tuna has more Vitamin B12, Vitamin A RAE, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B1, and Vitamin B2 than Tuna salad.
  • Tuna's daily need coverage for Vitamin B12 is 403% higher.
  • Tuna salad has 32 times less Vitamin A RAE than Tuna. Tuna has 757µg of Vitamin A RAE, while Tuna salad has 24µg.
  • Tuna salad is lower in Cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, tuna salad types in this comparison.

Infographic

Tuna vs Tuna salad 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
7
:
3
Tuna salad
Tuna salad
Contains more Iron +31%
Contains more Magnesium +236.8%
Contains more Phosphorus +83.1%
Contains more Potassium +81.5%
Contains less Sodium -87.6%
Contains more Zinc +37.5%
Contains more Selenium +13.6%
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Manganese +100%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Iron +31%
Contains more Magnesium +236.8%
Contains more Phosphorus +83.1%
Contains more Potassium +81.5%
Contains less Sodium -87.6%
Contains more Zinc +37.5%
Contains more Selenium +13.6%
Contains more Calcium +70%
Contains more Copper +31.8%
Contains more Manganese +100%

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
7
:
2
Tuna salad
Tuna salad
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%
Contains more Vitamin C +∞%
Contains more Folate +300%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +2497.9%
Contains more Vitamin B1 +796.8%
Contains more Vitamin B2 +337.1%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +426.9%
Contains more Vitamin B6 +548.1%
Contains more Vitamin B12 +806.7%
Contains more Vitamin C +∞%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Tuna salad
Tuna salad
Contains more Protein +86.5%
Contains more Other +121.6%
Contains more Fats +47.5%
Contains more Carbs +∞%
Equal in Water - 63.16
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Tuna salad
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
Contains more Protein +86.5%
Contains more Other +121.6%
Contains more Fats +47.5%
Contains more Carbs +∞%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
:
3
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +40.6%
Contains more Polyunsaturated fat +123.5%
Equal in Saturated Fat - 1.544
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +40.6%
Contains more Polyunsaturated fat +123.5%
Equal in Saturated Fat - 1.544

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Tuna salad
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 29.91g 16.04g Tuna
Fats 6.28g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 184kcal 187kcal Tuna salad
Calcium 10mg 17mg Tuna salad
Iron 1.31mg 1mg Tuna
Magnesium 64mg 19mg Tuna
Phosphorus 326mg 178mg Tuna
Potassium 323mg 178mg Tuna
Sodium 50mg 402mg Tuna
Zinc 0.77mg 0.56mg Tuna
Copper 0.11mg 0.145mg Tuna salad
Manganese 0.02mg 0.04mg Tuna salad
Selenium 46.8µg 41.2µg Tuna
Vitamin A 2520IU 97IU Tuna
Vitamin A RAE 757µg 24µg Tuna
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.278mg 0.031mg Tuna
Vitamin B2 0.306mg 0.07mg Tuna
Vitamin B3 10.54mg 6.7mg Tuna
Vitamin B5 1.37mg 0.26mg Tuna
Vitamin B6 0.525mg 0.081mg Tuna
Folate 2µg 8µg Tuna salad
Vitamin B12 10.88µg 1.2µg Tuna
Tryptophan 0.335mg 0.18mg Tuna
Threonine 1.311mg 0.701mg Tuna
Isoleucine 1.378mg 0.739mg Tuna
Leucine 2.431mg 1.293mg Tuna
Lysine 2.747mg 1.457mg Tuna
Methionine 0.885mg 0.47mg Tuna
Phenylalanine 1.168mg 0.626mg Tuna
Valine 1.541mg 0.824mg Tuna
Histidine 0.88mg 0.467mg Tuna
Cholesterol 49mg 13mg Tuna salad
Saturated Fat 1.612g 1.544g Tuna salad
Omega-3 - DHA 1.141g 0.055g Tuna
Omega-3 - EPA 0.363g 0.014g Tuna
Omega-3 - DPA 0.16g Tuna
Monounsaturated Fat 2.053g 2.887g Tuna salad
Polyunsaturated fat 1.844g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
171%
Tuna
29%
Tuna salad
Minerals Daily Need Coverage Score
59%
Tuna
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 352mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.