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  6. Yogurt vs. Tuna salad

Yogurt vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between yogurt and tuna salad

  • Yogurt is richer in vitamin B2 and calcium, yet tuna salad is richer in selenium, vitamin B3, vitamin B12, copper, iron, and phosphorus.
  • Daily need coverage for selenium for tuna salad is 57% higher.
  • Yogurt contains 6 times more calcium than tuna salad. Yogurt contains 110mg of calcium, while tuna salad contains 17mg.
  • Yogurt contains less sodium.

Food types used in this article are Yogurt, Greek, plain, nonfat and Fish, tuna salad.

Infographic

Yogurt 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.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +547.1%
Contains less SodiumSodium -91%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +1328.6%
Contains more CopperCopper +752.9%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +324.7%
~equal in Zinc ~0.56mg

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.
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +3121.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Tuna salad DV% diff.
Selenium 9.7µg 41.2µg 57%
Vitamin B3 0.208mg 6.7mg 41%
Polyunsaturated fat 0.012g 4.122g 27%
Vitamin B12 0.75µg 1.2µg 19%
Sodium 36mg 402mg 16%
Vitamin B2 0.278mg 0.07mg 16%
Fats 0.39g 9.26g 14%
Copper 0.017mg 0.145mg 14%
Protein 10.19g 16.04g 12%
Iron 0.07mg 1mg 12%
Calcium 110mg 17mg 9%
Monounsaturated fat 0.053g 2.887g 7%
Saturated fat 0.117g 1.544g 6%
Calories 59kcal 187kcal 6%
Phosphorus 135mg 178mg 6%
Vitamin A 1µg 24µg 3%
Choline 15.1mg 3%
Cholesterol 5mg 13mg 3%
Magnesium 11mg 19mg 2%
Vitamin C 0mg 2.2mg 2%
Carbs 3.6g 9.41g 2%
Potassium 141mg 178mg 1%
Vitamin B1 0.023mg 0.031mg 1%
Vitamin B5 0.331mg 0.26mg 1%
Vitamin B6 0.063mg 0.081mg 1%
Manganese 0.009mg 0.04mg 1%
Net carbs 3.6g 9.41g N/A
Sugar 3.24g N/A
Zinc 0.52mg 0.56mg 0%
Vitamin E 0.01mg 0%
Folate 7µg 8µg 0%
Trans fat 0.006g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +34.7%
Contains more ProteinProtein +57.4%
Contains more FatsFats +2274.4%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +195.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -92.4%
Contains more Mono. FatMonounsaturated fat +5347.2%
Contains more Poly. FatPolyunsaturated fat +34250%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.