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 for 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.

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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

Tuna salad

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

Tuna salad

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 FolateFolate	+300%

~equal in Vitamin A ~24µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	108.2µg	41.2µg	122%
Vitamin B3	22.07mg	6.7mg	96%
Vitamin B6	1.038mg	0.081mg	74%
Vitamin B12	2.35µg	1.2µg	48%
Polyunsaturated fat	0.175g	4.122g	26%
Protein	29.15g	16.04g	26%
Phosphorus	333mg	178mg	22%
Sodium	54mg	402mg	15%
Choline	77.6mg		14%
Fats	0.59g	9.26g	13%
Cholesterol	47mg	13mg	11%
Copper	0.043mg	0.145mg	11%
Vitamin D	2µg		10%
Potassium	527mg	178mg	10%
Vitamin D	82IU		10%
Vitamin B1	0.134mg	0.031mg	9%
Monounsaturated fat	0.138g	2.887g	7%
Saturated fat	0.205g	1.544g	6%
Magnesium	42mg	19mg	5%
Vitamin B2	0.137mg	0.07mg	5%
Calories	130kcal	187kcal	3%
Carbs	0g	9.41g	3%
Vitamin E	0.29mg		2%
Folate	2µg	8µg	2%
Vitamin C	0mg	2.2mg	2%
Manganese	0.013mg	0.04mg	1%
Vitamin B5	0.334mg	0.26mg	1%
Zinc	0.45mg	0.56mg	1%
Iron	0.92mg	1mg	1%
Calcium	4mg	17mg	1%
Net carbs	0g	9.41g	N/A
Vitamin A	22µg	24µg	0%
Vitamin K	0.1µg		0%
Trans fat	0.02g		N/A
Tryptophan	0.313mg	0.18mg	0%
Threonine	1.224mg	0.701mg	0%
Isoleucine	1.287mg	0.739mg	0%
Leucine	2.27mg	1.293mg	0%
Lysine	2.565mg	1.457mg	0%
Methionine	0.827mg	0.47mg	0%
Phenylalanine	1.091mg	0.626mg	0%
Valine	1.438mg	0.824mg	0%
Histidine	0.822mg	0.467mg	0%
Omega-3 - EPA	0.015g	0.014g	N/A
Omega-3 - DHA	0.105g	0.055g	N/A
Omega-3 - DPA	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A