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  6. Whey vs. Tuna salad

Whey vs. Tuna salad — In-Depth Nutrition Comparison

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Important differences between whey and tuna salad

  • Whey has more vitamin B2; however, tuna salad has more selenium, vitamin B3, vitamin B12, phosphorus, copper, and iron.
  • Tuna salad's daily need coverage for selenium is 71% more.
  • Whey has 2 times more vitamin B2 than tuna salad. Whey has 0.158mg of vitamin B2, while tuna salad has 0.07mg.
  • Whey is lower in saturated fat.

The food varieties used in the comparison are Whey, sweet, fluid and Fish, tuna salad.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 CalciumCalcium +176.5%
Contains less SodiumSodium -86.6%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +1566.7%
Contains more CopperCopper +3525%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +287%
Contains more ManganeseManganese +3900%
Contains more SeleniumSelenium +2068.4%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B1Vitamin B1 +16.1%
Contains more Vitamin B2Vitamin B2 +125.7%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B3Vitamin B3 +8954.1%
Contains more Vitamin B6Vitamin B6 +161.3%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Tuna salad DV% diff.
Selenium 1.9µg 41.2µg 71%
Vitamin B3 0.074mg 6.7mg 41%
Vitamin B12 0.28µg 1.2µg 38%
Protein 0.85g 16.04g 30%
Polyunsaturated fat 0.011g 4.122g 27%
Phosphorus 46mg 178mg 19%
Copper 0.004mg 0.145mg 16%
Sodium 54mg 402mg 15%
Fats 0.36g 9.26g 14%
Iron 0.06mg 1mg 12%
Calories 27kcal 187kcal 8%
Monounsaturated fat 0.1g 2.887g 7%
Vitamin B2 0.158mg 0.07mg 7%
Saturated fat 0.23g 1.544g 6%
Cholesterol 2mg 13mg 4%
Vitamin B6 0.031mg 0.081mg 4%
Zinc 0.13mg 0.56mg 4%
Calcium 47mg 17mg 3%
Magnesium 8mg 19mg 3%
Choline 16mg 3%
Manganese 0.001mg 0.04mg 2%
Folate 1µg 8µg 2%
Vitamin C 0.1mg 2.2mg 2%
Vitamin B5 0.383mg 0.26mg 2%
Vitamin A 3µg 24µg 2%
Potassium 161mg 178mg 1%
Carbs 5.14g 9.41g 1%
Net carbs 5.14g 9.41g N/A
Sugar 5.14g N/A
Vitamin B1 0.036mg 0.031mg 0%
Tryptophan 0.013mg 0.18mg 0%
Threonine 0.054mg 0.701mg 0%
Isoleucine 0.047mg 0.739mg 0%
Leucine 0.078mg 1.293mg 0%
Lysine 0.068mg 1.457mg 0%
Methionine 0.016mg 0.47mg 0%
Phenylalanine 0.027mg 0.626mg 0%
Valine 0.046mg 0.824mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +47.4%
Contains more ProteinProtein +1787.1%
Contains more FatsFats +2472.2%
Contains more CarbsCarbs +83.1%
Contains more OtherOther +301.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -85.1%
Contains more Mono. FatMonounsaturated fat +2787%
Contains more Poly. FatPolyunsaturated fat +37372.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.