Food vs food · USDA FNDDS 2021–2023
Chicken salad vs tuna salad
Comparing usual servings (chicken salad: ½ cup, 113 g; tuna salad: ½ cup, 119 g), USDA’s figures are higher for chicken salad in 25 of the 65 nutrients it reports, and for tuna salad in 28. The widest gaps against the Daily Value: more cholesterol (74.6 mg vs 32.1 mg) in chicken salad; more vitamin B12 (1.59 µg vs 0.24 µg), selenium and niacin in tuna salad. Energy: 266 kcal for chicken salad, 231 kcal for tuna salad. Per 100 g, the figures are higher for chicken salad in 32 and for tuna salad in 17.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Chicken or turkey salad, made with mayonnaise
Serving size ½ cup · 113 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 266 kcal (more) | |
| Protein | 15.7 g (more) | |
| Carbohydrates | 3.25 g | |
| Fat | 21.2 g (more) | |
| Alcohol | 0 g | |
| Water | 71.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.65 g (more) | 18% |
| Monounsaturated fat | 5.5 g (more) | |
| Polyunsaturated fat | 11 g | |
| Cholesterol | 74.6 mg (more) | 25% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.03 g (more) | |
| SFA 16:0 (palmitic) | 2.59 g (more) | |
| SFA 18:0 (stearic) | 0.88 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.28 g (more) | |
| MUFA 18:1 (oleic) | 5.13 g (more) | |
| MUFA 20:1 (gadoleic) | 0.07 g (more) | |
| MUFA 22:1 (erucic) | 0.01 g | |
| PUFA 18:2 (linoleic) | 9.66 g (more) | |
| PUFA 18:3 (linolenic) | 1.31 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.02 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.45 g | 2% |
| Sugars | 2.37 g | |
| Vitamins | ||
| Vitamin A | 18.1 µg | 2% |
| Retinol | 7.91 µg | |
| Beta-carotene | 104 µg | |
| Alpha-carotene | 7.91 µg | |
| Beta-cryptoxanthin | 20.3 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 92.7 µg | |
| Vitamin C | 0.9 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.11 mg | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 51 µg | 42% |
| Thiamin (B1) | 0.05 mg (more) | 4% |
| Riboflavin (B2) | 0.13 mg (more) | 10% |
| Niacin (B3) | 4.45 mg | 28% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate | 15.8 µg (more) | |
| Folate, DFE | 14.7 µg (more) | 4% |
| Folate, food | 14.7 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.24 µg | 10% |
| Vitamin B12, added | 0 µg | |
| Choline | 47.9 mg (more) | 9% |
| Minerals | ||
| Calcium | 22.6 mg | 2% |
| Iron | 0.52 mg | 3% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 148 mg (more) | 12% |
| Potassium | 234 mg (more) | 5% |
| Sodium | 547 mg (more) | 24% |
| Zinc | 0.99 mg (more) | 9% |
| Copper | 0.05 mg (more) | 5% |
| Selenium | 14.2 µg | 26% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Tuna salad, made with mayonnaise
Serving size ½ cup · 119 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 231 kcal | |
| Protein | 12 g | |
| Carbohydrates | 3.44 g (more) | |
| Fat | 18.8 g | |
| Alcohol | 0 g | |
| Water | 82.9 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 3 g | 15% |
| Monounsaturated fat | 4.19 g | |
| Polyunsaturated fat | 11.1 g (more) | |
| Cholesterol | 32.1 mg | 11% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g | |
| SFA 16:0 (palmitic) | 2.02 g | |
| SFA 18:0 (stearic) | 0.79 g | |
| MUFA 16:1 (palmitoleic) | 0.03 g | |
| MUFA 18:1 (oleic) | 4.07 g | |
| MUFA 20:1 (gadoleic) | 0.06 g | |
| MUFA 22:1 (erucic) | 0.01 g | |
| PUFA 18:2 (linoleic) | 9.56 g | |
| PUFA 18:3 (linolenic) | 1.33 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.03 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.02 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | 0.12 g (more) | |
| Carbohydrates | ||
| Fiber | 0.48 g (more) | 2% |
| Sugars | 2.46 g (more) | |
| Vitamins | ||
| Vitamin A | 23.8 µg (more) | 3% |
| Retinol | 14.3 µg (more) | |
| Beta-carotene | 108 µg (more) | |
| Alpha-carotene | 8.33 µg (more) | |
| Beta-cryptoxanthin | 21.4 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 96.4 µg (more) | |
| Vitamin C | 0.83 mg | 1% |
| Vitamin D | 0.83 µg (more) | 4% |
| Vitamin E | 1.11 mg | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 53.2 µg (more) | 44% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.07 mg | 6% |
| Niacin (B3) | 6.15 mg (more) | 38% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 13.1 µg | |
| Folate, DFE | 13.1 µg | 3% |
| Folate, food | 13.1 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.59 µg (more) | 66% |
| Vitamin B12, added | 0 µg | |
| Choline | 28.2 mg | 5% |
| Minerals | ||
| Calcium | 25 mg (more) | 2% |
| Iron | 1.13 mg (more) | 6% |
| Magnesium | 17.8 mg (more) | 4% |
| Phosphorus | 95.2 mg | 8% |
| Potassium | 184 mg | 4% |
| Sodium | 497 mg | 22% |
| Zinc | 0.48 mg | 4% |
| Copper | 0.04 mg | 4% |
| Selenium | 41.9 µg (more) | 76% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Chicken or turkey salad, made with mayonnaise
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 235 kcal (more) | |
| Protein | 13.9 g (more) | |
| Carbohydrates | 2.88 g | |
| Fat | 18.8 g (more) | |
| Alcohol | 0 g | |
| Water | 63 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.23 g (more) | 16% |
| Monounsaturated fat | 4.87 g (more) | |
| Polyunsaturated fat | 9.74 g (more) | |
| Cholesterol | 66 mg (more) | 22% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.03 g (more) | |
| SFA 16:0 (palmitic) | 2.29 g (more) | |
| SFA 18:0 (stearic) | 0.78 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.25 g (more) | |
| MUFA 18:1 (oleic) | 4.54 g (more) | |
| MUFA 20:1 (gadoleic) | 0.06 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g | |
| PUFA 18:2 (linoleic) | 8.55 g (more) | |
| PUFA 18:3 (linolenic) | 1.16 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.02 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.4 g | 1% |
| Sugars | 2.1 g (more) | |
| Vitamins | ||
| Vitamin A | 16 µg | 2% |
| Retinol | 7 µg | |
| Beta-carotene | 92 µg (more) | |
| Alpha-carotene | 7 µg | |
| Beta-cryptoxanthin | 18 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 82 µg (more) | |
| Vitamin C | 0.8 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.98 mg (more) | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 45.1 µg (more) | 38% |
| Thiamin (B1) | 0.04 mg (more) | 3% |
| Riboflavin (B2) | 0.11 mg (more) | 9% |
| Niacin (B3) | 3.94 mg | 25% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 14 µg (more) | |
| Folate, DFE | 13 µg (more) | 3% |
| Folate, food | 13 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.21 µg | 9% |
| Vitamin B12, added | 0 µg | |
| Choline | 42.4 mg (more) | 8% |
| Minerals | ||
| Calcium | 20 mg | 2% |
| Iron | 0.46 mg | 3% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 131 mg (more) | 10% |
| Potassium | 207 mg (more) | 4% |
| Sodium | 484 mg (more) | 21% |
| Zinc | 0.88 mg (more) | 8% |
| Copper | 0.04 mg (more) | 5% |
| Selenium | 12.6 µg | 23% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Tuna salad, made with mayonnaise
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 194 kcal | |
| Protein | 10.1 g | |
| Carbohydrates | 2.89 g (more) | |
| Fat | 15.8 g | |
| Alcohol | 0 g | |
| Water | 69.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.52 g | 13% |
| Monounsaturated fat | 3.52 g | |
| Polyunsaturated fat | 9.29 g | |
| Cholesterol | 27 mg | 9% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g | |
| SFA 16:0 (palmitic) | 1.7 g | |
| SFA 18:0 (stearic) | 0.66 g | |
| MUFA 16:1 (palmitoleic) | 0.03 g | |
| MUFA 18:1 (oleic) | 3.42 g | |
| MUFA 20:1 (gadoleic) | 0.05 g | |
| MUFA 22:1 (erucic) | <0.01 g | |
| PUFA 18:2 (linoleic) | 8.03 g | |
| PUFA 18:3 (linolenic) | 1.12 g | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.02 g | |
| PUFA 20:5 n-3 (EPA) | 0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | 0.1 g (more) | |
| Carbohydrates | ||
| Fiber | 0.4 g | 1% |
| Sugars | 2.07 g | |
| Vitamins | ||
| Vitamin A | 20 µg (more) | 2% |
| Retinol | 12 µg (more) | |
| Beta-carotene | 91 µg | |
| Alpha-carotene | 7 µg | |
| Beta-cryptoxanthin | 18 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 81 µg | |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 0.7 µg (more) | 3% |
| Vitamin E | 0.93 mg | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 44.7 µg | 37% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 5.17 mg (more) | 32% |
| Vitamin B6 | 0.18 mg (more) | 10% |
| Folate | 11 µg | |
| Folate, DFE | 11 µg | 3% |
| Folate, food | 11 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.34 µg (more) | 56% |
| Vitamin B12, added | 0 µg | |
| Choline | 23.7 mg | 4% |
| Minerals | ||
| Calcium | 21 mg (more) | 2% |
| Iron | 0.95 mg (more) | 5% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 80 mg | 6% |
| Potassium | 155 mg | 3% |
| Sodium | 418 mg | 18% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.03 mg | 4% |
| Selenium | 35.2 µg (more) | 64% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Chicken salad is FNDDS’s “Chicken or turkey salad, made with mayonnaise” and tuna salad is “Tuna salad, made with mayonnaise”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.