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  6. Yolk vs. Tuna salad

Yolk vs. Tuna salad — In-Depth Nutrition Comparison

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Summary of differences between Yolk and Tuna salad

  • Yolk has more Vitamin B5, Vitamin A RAE, Vitamin B2, Folate, Vitamin B12, Phosphorus, and Selenium, however, Tuna salad is higher in Vitamin B3.
  • Yolk covers your daily need of Cholesterol 357% more than Tuna salad.
  • Yolk has 18 times more Folate than Tuna salad. While Yolk has 146µg of Folate, Tuna salad has only 8µg.
  • Tuna salad has less Cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Fish, tuna salad.

Infographic

Yolk 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.
Yolk
Yolk
7
:
3
Tuna salad
Tuna salad
Contains more Calcium +658.8%
Contains more Iron +173%
Contains more Phosphorus +119.1%
Contains less Sodium -88.1%
Contains more Zinc +310.7%
Contains more Manganese +37.5%
Contains more Selenium +35.9%
Contains more Magnesium +280%
Contains more Potassium +63.3%
Contains more Copper +88.3%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
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 +658.8%
Contains more Iron +173%
Contains more Phosphorus +119.1%
Contains less Sodium -88.1%
Contains more Zinc +310.7%
Contains more Manganese +37.5%
Contains more Selenium +35.9%
Contains more Magnesium +280%
Contains more Potassium +63.3%
Contains more Copper +88.3%

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.
Yolk
Yolk
10
:
2
Tuna salad
Tuna salad
Contains more Vitamin A +1386.6%
Contains more Vitamin B1 +467.7%
Contains more Vitamin B2 +654.3%
Contains more Vitamin B5 +1050%
Contains more Vitamin B6 +332.1%
Contains more Folate +1725%
Contains more Vitamin B12 +62.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27816.7%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 +1386.6%
Contains more Vitamin B1 +467.7%
Contains more Vitamin B2 +654.3%
Contains more Vitamin B5 +1050%
Contains more Vitamin B6 +332.1%
Contains more Folate +1725%
Contains more Vitamin B12 +62.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +27816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
1
:
4
Tuna salad
Tuna salad
Contains more Fats +186.6%
Contains more Carbs +162.1%
Contains more Water +20.7%
Contains more Other +25.3%
Equal in Protein - 16.04
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 Fats +186.6%
Contains more Carbs +162.1%
Contains more Water +20.7%
Contains more Other +25.3%
Equal in Protein - 16.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +306.6%
Contains less Saturated Fat -83.8%
Equal in Polyunsaturated fat - 4.122
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +306.6%
Contains less Saturated Fat -83.8%
Equal in Polyunsaturated fat - 4.122

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Tuna salad Opinion
Net carbs 3.59g 9.41g Tuna salad
Protein 15.86g 16.04g Tuna salad
Fats 26.54g 9.26g Yolk
Carbs 3.59g 9.41g Tuna salad
Calories 322kcal 187kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g Tuna salad
Calcium 129mg 17mg Yolk
Iron 2.73mg 1mg Yolk
Magnesium 5mg 19mg Tuna salad
Phosphorus 390mg 178mg Yolk
Potassium 109mg 178mg Tuna salad
Sodium 48mg 402mg Yolk
Zinc 2.3mg 0.56mg Yolk
Copper 0.077mg 0.145mg Tuna salad
Manganese 0.055mg 0.04mg Yolk
Selenium 56µg 41.2µg Yolk
Vitamin A 1442IU 97IU Yolk
Vitamin A RAE 381µg 24µg Yolk
Vitamin E 2.58mg Yolk
Vitamin D 218IU Yolk
Vitamin D 5.4µg Yolk
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.176mg 0.031mg Yolk
Vitamin B2 0.528mg 0.07mg Yolk
Vitamin B3 0.024mg 6.7mg Tuna salad
Vitamin B5 2.99mg 0.26mg Yolk
Vitamin B6 0.35mg 0.081mg Yolk
Folate 146µg 8µg Yolk
Vitamin B12 1.95µg 1.2µg Yolk
Vitamin K 0.7µg Yolk
Tryptophan 0.177mg 0.18mg Tuna salad
Threonine 0.687mg 0.701mg Tuna salad
Isoleucine 0.866mg 0.739mg Yolk
Leucine 1.399mg 1.293mg Yolk
Lysine 1.217mg 1.457mg Tuna salad
Methionine 0.378mg 0.47mg Tuna salad
Phenylalanine 0.681mg 0.626mg Yolk
Valine 0.949mg 0.824mg Yolk
Histidine 0.416mg 0.467mg Tuna salad
Cholesterol 1085mg 13mg Tuna salad
Saturated Fat 9.551g 1.544g Tuna salad
Omega-3 - DHA 0.114g 0.055g Yolk
Omega-3 - EPA 0.011g 0.014g Tuna salad
Monounsaturated Fat 11.738g 2.887g Yolk
Polyunsaturated fat 4.204g 4.122g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
90%
Yolk
29%
Tuna salad
Minerals Daily Need Coverage Score
73%
Yolk
49%
Tuna salad

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 354mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 1072mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 8.007g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.