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  6. Zucchini vs. Tuna salad

Zucchini vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and tuna salad

  • Zucchini is higher in vitamin C and vitamin B6, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron.
  • Tuna salad covers your daily selenium needs 75% more than zucchini.
  • Zucchini contains 8 times more vitamin C than tuna salad. While zucchini contains 17.9mg of vitamin C, tuna salad contains only 2.2mg.
  • The amount of saturated fat in zucchini is lower.

Food varieties used in this article are Squash, summer, zucchini, includes skin, raw and Fish, tuna salad.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 PotassiumPotassium +46.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +342.5%
Contains more IronIron +170.3%
Contains more CopperCopper +173.6%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +368.4%
Contains more SeleniumSelenium +20500%
~equal in Magnesium ~19mg
~equal in Calcium ~17mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +713.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B3Vitamin B3 +1385.6%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Zucchini Tuna salad DV% diff.
Selenium 0.2µg 41.2µg 75%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.451mg 6.7mg 39%
Protein 1.21g 16.04g 30%
Polyunsaturated fat 0.091g 4.122g 27%
Phosphorus 38mg 178mg 20%
Vitamin C 17.9mg 2.2mg 17%
Sodium 8mg 402mg 17%
Fats 0.32g 9.26g 14%
Copper 0.053mg 0.145mg 10%
Calories 17kcal 187kcal 9%
Iron 0.37mg 1mg 8%
Monounsaturated fat 0.011g 2.887g 7%
Saturated fat 0.084g 1.544g 7%
Manganese 0.177mg 0.04mg 6%
Vitamin B6 0.163mg 0.081mg 6%
Cholesterol 0mg 13mg 4%
Fiber 1g 0g 4%
Folate 24µg 8µg 4%
Vitamin K 4.3µg 4%
Choline 9.5mg 2%
Carbs 3.11g 9.41g 2%
Vitamin B2 0.094mg 0.07mg 2%
Fructose 1.38g 2%
Vitamin A 10µg 24µg 2%
Potassium 261mg 178mg 2%
Zinc 0.32mg 0.56mg 2%
Vitamin B5 0.204mg 0.26mg 1%
Vitamin B1 0.045mg 0.031mg 1%
Vitamin E 0.12mg 1%
Net carbs 2.11g 9.41g N/A
Magnesium 18mg 19mg 0%
Calcium 16mg 17mg 0%
Sugar 2.5g N/A
Tryptophan 0.01mg 0.18mg 0%
Threonine 0.029mg 0.701mg 0%
Isoleucine 0.044mg 0.739mg 0%
Leucine 0.071mg 1.293mg 0%
Lysine 0.067mg 1.457mg 0%
Methionine 0.018mg 0.47mg 0%
Phenylalanine 0.043mg 0.626mg 0%
Valine 0.054mg 0.824mg 0%
Histidine 0.026mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +50.1%
Contains more ProteinProtein +1225.6%
Contains more FatsFats +2793.8%
Contains more CarbsCarbs +202.6%
Contains more OtherOther +273.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -94.6%
Contains more Mono. FatMonounsaturated fat +26145.5%
Contains more Poly. FatPolyunsaturated fat +4429.7%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.