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  6. Whitefish vs. Tuna salad

Whitefish vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between Whitefish and Tuna salad

  • Whitefish has more Phosphorus, Vitamin B6, Vitamin B5, Vitamin B1, and Potassium, while Tuna salad has more Selenium, Vitamin B3, and Vitamin B12.
  • Tuna salad's daily need coverage for Selenium is 45% higher.
  • Tuna salad contains 6 times less Cholesterol than Whitefish. Whitefish contains 77mg of Cholesterol, while Tuna salad contains 13mg.

The food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, tuna salad.

Infographic

Whitefish 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.
Whitefish
Whitefish
7
:
3
Tuna salad
Tuna salad
Contains more Calcium +94.1%
Contains more Magnesium +121.1%
Contains more Phosphorus +94.4%
Contains more Potassium +128.1%
Contains less Sodium -83.8%
Contains more Zinc +126.8%
Contains more Manganese +115%
Contains more Iron +112.8%
Contains more Copper +57.6%
Contains more Selenium +154.3%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +94.1%
Contains more Magnesium +121.1%
Contains more Phosphorus +94.4%
Contains more Potassium +128.1%
Contains less Sodium -83.8%
Contains more Zinc +126.8%
Contains more Manganese +115%
Contains more Iron +112.8%
Contains more Copper +57.6%
Contains more Selenium +154.3%

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.
Whitefish
Whitefish
6
:
3
Tuna salad
Tuna salad
Contains more Vitamin A +35.1%
Contains more Vitamin B1 +451.6%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +327.2%
Contains more Folate +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B12 +25%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
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 A +35.1%
Contains more Vitamin B1 +451.6%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +327.2%
Contains more Folate +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B12 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish
Whitefish
3
:
2
Tuna salad
Tuna salad
Contains more Protein +52.6%
Contains more Other +37.6%
Contains more Fats +23.3%
Contains more Carbs +∞%
Equal in Water - 63.16
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +52.6%
Contains more Other +37.6%
Contains more Fats +23.3%
Contains more Carbs +∞%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whitefish
Whitefish
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -24.7%
Contains more Monounsaturated Fat +12.8%
Contains more Polyunsaturated fat +49.6%
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 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 -24.7%
Contains more Monounsaturated Fat +12.8%
Contains more Polyunsaturated fat +49.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whitefish Tuna salad
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Whitefish Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 24.47g 16.04g Whitefish
Fats 7.51g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 172kcal 187kcal Tuna salad
Calcium 33mg 17mg Whitefish
Iron 0.47mg 1mg Tuna salad
Magnesium 42mg 19mg Whitefish
Phosphorus 346mg 178mg Whitefish
Potassium 406mg 178mg Whitefish
Sodium 65mg 402mg Whitefish
Zinc 1.27mg 0.56mg Whitefish
Copper 0.092mg 0.145mg Tuna salad
Manganese 0.086mg 0.04mg Whitefish
Selenium 16.2µg 41.2µg Tuna salad
Vitamin A 131IU 97IU Whitefish
Vitamin A RAE 39µg 24µg Whitefish
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.171mg 0.031mg Whitefish
Vitamin B2 0.154mg 0.07mg Whitefish
Vitamin B3 3.846mg 6.7mg Tuna salad
Vitamin B5 0.865mg 0.26mg Whitefish
Vitamin B6 0.346mg 0.081mg Whitefish
Folate 17µg 8µg Whitefish
Vitamin B12 0.96µg 1.2µg Tuna salad
Tryptophan 0.274mg 0.18mg Whitefish
Threonine 1.073mg 0.701mg Whitefish
Isoleucine 1.128mg 0.739mg Whitefish
Leucine 1.989mg 1.293mg Whitefish
Lysine 2.248mg 1.457mg Whitefish
Methionine 0.724mg 0.47mg Whitefish
Phenylalanine 0.955mg 0.626mg Whitefish
Valine 1.261mg 0.824mg Whitefish
Histidine 0.721mg 0.467mg Whitefish
Cholesterol 77mg 13mg Tuna salad
Saturated Fat 1.162g 1.544g Whitefish
Omega-3 - DHA 1.206g 0.055g Whitefish
Omega-3 - EPA 0.406g 0.014g Whitefish
Omega-3 - DPA 0.209g Whitefish
Monounsaturated Fat 2.559g 2.887g Tuna salad
Polyunsaturated fat 2.755g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish 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
35%
Whitefish
29%
Tuna salad
Minerals Daily Need Coverage Score
41%
Whitefish
49%
Tuna salad

Comparison summary

Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 337mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 0.382g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 64mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.