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  6. Vegetable vs. Tuna salad

Vegetable vs. Tuna salad — In-Depth Nutrition Comparison

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Important differences between vegetable and tuna salad

  • Vegetable has more vitamin A, fiber, and manganese; however, tuna salad has more selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Vegetable's daily need coverage for vitamin A is 84% more.
  • Vegetable is lower in sodium.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fish, tuna salad.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +15.8%
Contains more CalciumCalcium +47.1%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +847.5%
Contains more IronIron +22%
Contains more CopperCopper +74.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +249%
Contains more SeleniumSelenium +13633.3%
~equal in Potassium ~178mg

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +791.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +687.3%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Vegetable Tuna salad DV% diff.
Selenium 0.3µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.851mg 6.7mg 37%
Polyunsaturated fat 0.072g 4.122g 27%
Protein 2.86g 16.04g 26%
Vitamin A 214µg 24µg 21%
Vitamin K 23.5µg 20%
Phosphorus 51mg 178mg 18%
Fiber 4.4g 0g 18%
Sodium 35mg 402mg 16%
Manganese 0.379mg 0.04mg 15%
Fats 0.15g 9.26g 14%
Saturated fat 0.031g 1.544g 7%
Monounsaturated fat 0.01g 2.887g 7%
Copper 0.083mg 0.145mg 7%
Calories 65kcal 187kcal 6%
Choline 24.1mg 4%
Vitamin B2 0.12mg 0.07mg 4%
Cholesterol 0mg 13mg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.071mg 0.031mg 3%
Folate 19µg 8µg 3%
Iron 0.82mg 1mg 2%
Vitamin B5 0.151mg 0.26mg 2%
Carbs 13.09g 9.41g 1%
Vitamin C 3.2mg 2.2mg 1%
Zinc 0.49mg 0.56mg 1%
Vitamin B6 0.074mg 0.081mg 1%
Calcium 25mg 17mg 1%
Magnesium 22mg 19mg 1%
Net carbs 8.69g 9.41g N/A
Potassium 169mg 178mg 0%
Sugar 3.12g N/A
Tryptophan 0.029mg 0.18mg 0%
Threonine 0.115mg 0.701mg 0%
Isoleucine 0.139mg 0.739mg 0%
Leucine 0.19mg 1.293mg 0%
Lysine 0.17mg 1.457mg 0%
Methionine 0.034mg 0.47mg 0%
Phenylalanine 0.12mg 0.626mg 0%
Valine 0.149mg 0.824mg 0%
Histidine 0.073mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +39.1%
Contains more WaterWater +31.8%
Contains more ProteinProtein +460.8%
Contains more FatsFats +6073.3%
Contains more OtherOther +217.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -98%
Contains more Mono. FatMonounsaturated fat +28770%
Contains more Poly. FatPolyunsaturated fat +5625%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.