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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 +121.1%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +128.1%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +115%
Contains more IronIron +112.8%
Contains more CopperCopper +57.6%
Contains more SeleniumSelenium +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.
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 AVitamin A +62.5%
Contains more Vitamin B1Vitamin B1 +451.6%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +327.2%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B12Vitamin B12 +25%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Tuna salad DV% diff.
Selenium 16.2µg 41.2µg 45%
Phosphorus 346mg 178mg 24%
Cholesterol 77mg 13mg 21%
Vitamin B6 0.346mg 0.081mg 20%
Vitamin B3 3.846mg 6.7mg 18%
Protein 24.47g 16.04g 17%
Sodium 65mg 402mg 15%
Vitamin B5 0.865mg 0.26mg 12%
Vitamin B1 0.171mg 0.031mg 12%
Vitamin B12 0.96µg 1.2µg 10%
Polyunsaturated fat 2.755g 4.122g 9%
Potassium 406mg 178mg 7%
Iron 0.47mg 1mg 7%
Vitamin B2 0.154mg 0.07mg 6%
Zinc 1.27mg 0.56mg 6%
Copper 0.092mg 0.145mg 6%
Magnesium 42mg 19mg 5%
Carbs 0g 9.41g 3%
Fats 7.51g 9.26g 3%
Vitamin A 39µg 24µg 2%
Manganese 0.086mg 0.04mg 2%
Saturated fat 1.162g 1.544g 2%
Calcium 33mg 17mg 2%
Vitamin C 0mg 2.2mg 2%
Folate 17µg 8µg 2%
Calories 172kcal 187kcal 1%
Monounsaturated fat 2.559g 2.887g 1%
Net carbs 0g 9.41g N/A
Tryptophan 0.274mg 0.18mg 0%
Threonine 1.073mg 0.701mg 0%
Isoleucine 1.128mg 0.739mg 0%
Leucine 1.989mg 1.293mg 0%
Lysine 2.248mg 1.457mg 0%
Methionine 0.724mg 0.47mg 0%
Phenylalanine 0.955mg 0.626mg 0%
Valine 1.261mg 0.824mg 0%
Histidine 0.721mg 0.467mg 0%
Omega-3 - EPA 0.406g 0.014g N/A
Omega-3 - DHA 1.206g 0.055g N/A
Omega-3 - DPA 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 ProteinProtein +52.6%
Contains more OtherOther +37.6%
Contains more FatsFats +23.3%
Contains more CarbsCarbs +∞%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -24.7%
Contains more Mono. FatMonounsaturated fat +12.8%
Contains more Poly. FatPolyunsaturated fat +49.6%

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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. 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.