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Tuna vs. Tuna salad — In-Depth Nutrition Comparison

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How are Tuna and Tuna salad different?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Potassium, and Vitamin B1, however, Tuna salad is richer in Copper.
  • Daily need coverage for Selenium from Tuna is 122% higher.
  • Tuna contains 13 times more Vitamin B6 than Tuna salad. While Tuna contains 1.038mg of Vitamin B6, Tuna salad contains only 0.081mg.
  • Tuna salad has less Cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, tuna salad are the varieties used in this article.

Infographic

Tuna vs Tuna salad infographic
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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
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +121.1%
Contains more PotassiumPotassium +196.1%
Contains more PhosphorusPhosphorus +87.1%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +162.6%
Contains more CalciumCalcium +325%
Contains more CopperCopper +237.2%
Contains more ZincZinc +24.4%
Contains more ManganeseManganese +207.7%
~equal in Iron ~1mg

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
10
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% 3.9% 5.8% 60% 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 7.3% 5.8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +332.3%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +229.4%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +1181.5%
Contains more Vitamin B12Vitamin B12 +95.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +49.2%
Contains more FolateFolate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 ProteinProtein +81.7%
Contains more FatsFats +1469.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.4%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
18% 34% 48%
Saturated Fat: Sat. Fat 1.544 g
Monounsaturated Fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated Fat -86.7%
Contains more Mono. FatMonounsaturated Fat +1992%
Contains more Poly. FatPolyunsaturated fat +2255.4%

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 Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Tuna salad Opinion
Calories 130kcal 187kcal Tuna salad
Protein 29.15g 16.04g Tuna
Fats 0.59g 9.26g Tuna salad
Vitamin C 0mg 2.2mg Tuna salad
Net carbs 0g 9.41g Tuna salad
Carbs 0g 9.41g Tuna salad
Cholesterol 47mg 13mg Tuna salad
Vitamin D 82IU Tuna
Magnesium 42mg 19mg Tuna
Calcium 4mg 17mg Tuna salad
Potassium 527mg 178mg Tuna
Iron 0.92mg 1mg Tuna salad
Copper 0.043mg 0.145mg Tuna salad
Zinc 0.45mg 0.56mg Tuna salad
Phosphorus 333mg 178mg Tuna
Sodium 54mg 402mg Tuna
Vitamin A 65IU 97IU Tuna salad
Vitamin A 22µg 24µg Tuna salad
Vitamin E 0.29mg Tuna
Vitamin D 2µg Tuna
Manganese 0.013mg 0.04mg Tuna salad
Selenium 108.2µg 41.2µg Tuna
Vitamin B1 0.134mg 0.031mg Tuna
Vitamin B2 0.137mg 0.07mg Tuna
Vitamin B3 22.07mg 6.7mg Tuna
Vitamin B5 0.334mg 0.26mg Tuna
Vitamin B6 1.038mg 0.081mg Tuna
Vitamin B12 2.35µg 1.2µg Tuna
Vitamin K 0.1µg Tuna
Folate 2µg 8µg Tuna salad
Trans Fat 0.02g Tuna salad
Choline 77.6mg Tuna
Saturated Fat 0.205g 1.544g Tuna
Monounsaturated Fat 0.138g 2.887g Tuna salad
Polyunsaturated fat 0.175g 4.122g Tuna salad
Tryptophan 0.313mg 0.18mg Tuna
Threonine 1.224mg 0.701mg Tuna
Isoleucine 1.287mg 0.739mg Tuna
Leucine 2.27mg 1.293mg Tuna
Lysine 2.565mg 1.457mg Tuna
Methionine 0.827mg 0.47mg Tuna
Phenylalanine 1.091mg 0.626mg Tuna
Valine 1.438mg 0.824mg Tuna
Histidine 0.822mg 0.467mg Tuna
Omega-3 - EPA 0.015g 0.014g Tuna
Omega-3 - DHA 0.105g 0.055g Tuna
Omega-3 - DPA 0.005g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
88%
Tuna
27%
Tuna salad
Minerals Daily Need Coverage Score
88%
Tuna
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 348mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.339g)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. 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.