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  6. Tuna vs. Tuna salad

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
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
5
:
5
Tuna salad
Tuna salad
Contains more Magnesium +121.1%
Contains more Phosphorus +87.1%
Contains more Potassium +196.1%
Contains less Sodium -86.6%
Contains more Selenium +162.6%
Contains more Calcium +325%
Contains more Zinc +24.4%
Contains more Copper +237.2%
Contains more Manganese +207.7%
Equal in Iron - 1
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Magnesium +121.1%
Contains more Phosphorus +87.1%
Contains more Potassium +196.1%
Contains less Sodium -86.6%
Contains more Selenium +162.6%
Contains more Calcium +325%
Contains more Zinc +24.4%
Contains more Copper +237.2%
Contains more Manganese +207.7%
Equal in Iron - 1

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
9
:
3
Tuna salad
Tuna salad
Contains more Vitamin B1 +332.3%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +95.8%
Contains more Vitamin A +49.2%
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 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 B1 +332.3%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +1181.5%
Contains more Vitamin B12 +95.8%
Contains more Vitamin A +49.2%
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 +81.7%
Contains more Fats +1469.5%
Contains more Carbs +∞%
Contains more Other +66.4%
Equal in Water - 63.16
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +81.7%
Contains more Fats +1469.5%
Contains more Carbs +∞%
Contains more Other +66.4%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1992%
Contains more Polyunsaturated fat +2255.4%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1992%
Contains more Polyunsaturated 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 Sugar ok
Lower in Cholesterol 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
Net carbs 0g 9.41g Tuna salad
Protein 29.15g 16.04g Tuna
Fats 0.59g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 130kcal 187kcal Tuna salad
Calcium 4mg 17mg Tuna salad
Iron 0.92mg 1mg Tuna salad
Magnesium 42mg 19mg Tuna
Phosphorus 333mg 178mg Tuna
Potassium 527mg 178mg Tuna
Sodium 54mg 402mg Tuna
Zinc 0.45mg 0.56mg Tuna salad
Copper 0.043mg 0.145mg Tuna salad
Manganese 0.013mg 0.04mg Tuna salad
Selenium 108.2µg 41.2µg Tuna
Vitamin A 65IU 97IU Tuna salad
Vitamin A RAE 22µg 24µg Tuna salad
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 2.2mg Tuna salad
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
Folate 2µg 8µg Tuna salad
Vitamin B12 2.35µg 1.2µg Tuna
Vitamin K 0.1µg Tuna
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
Cholesterol 47mg 13mg Tuna salad
Trans Fat 0.02g Tuna salad
Saturated Fat 0.205g 1.544g Tuna
Omega-3 - DHA 0.105g 0.055g Tuna
Omega-3 - EPA 0.015g 0.014g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 2.887g Tuna salad
Polyunsaturated fat 0.175g 4.122g Tuna salad
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 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
92%
Tuna
29%
Tuna salad
Minerals Daily Need Coverage Score
88%
Tuna
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 34mg)
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.