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Tuna, White Bean and Fennel Salad

Nutrition facts per serving

⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.

🧾 Ingredients (per serving)

Cannellini Bean — 687.0g Egg Tomato — 56.7g Fennel — 42.9g Red Onion — 443.7g Yellow Pepper Bell — 4.2g White Vinegar — 7.5g Lemon Juice — 5.0g Olive Oil — 2.5g Black Pepper — 0.2g Tuna Steak — 472.8g Nonstick Cooking Spray — 17.8g Salad Leaf — 10.0g Sourdough Bread — 30.0g

🧠 Expert Insights

📊 Nutrient Density
  • moderate nutrient density
✨ Nutrient Highlights
  • Good source of iron, which supports red blood cell formation.
  • High in dietary fiber, supporting digestive health and satiety.
  • Provides significant protein content.
  • Potassium-rich food that contributes to electrolyte balance.
  • Provides moderate calcium.
  • Rich in magnesium which supports muscle and nerve function.
  • Provides moderate zinc.
  • Good source of folate, important for cell division and DNA synthesis.
⚠️ Warnings
  • This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
🏆 Top Nutrients
  • Nutrient: copper
  • Percent Dv: 68.15
  • Level: high
  • Nutrient: manganese
  • Percent Dv: 67.01
  • Level: high
  • Nutrient: Dietary Fiber
  • Percent Dv: 52.29
🧪 Nutrient Levels
  • Copper: high
  • Zinc: moderate
  • Total Fat: minimal
  • Folate Dfe: high
  • Dietary Fiber: high
  • Phosphorus: high
  • Vitamin E: low
  • Magnesium: high
📈 Percent Daily Values
  • Copper: 68.15
  • Zinc: 18.82
  • Total Fat: 4.19
  • Folate Dfe: 51.46
  • Dietary Fiber: 52.29
  • Phosphorus: 25.6
  • Vitamin E: 5.08
  • Magnesium: 28.65
ℹ️ Disclaimer
  • These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
👥 Population Relevance
  • Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
  • High Protein: This food provides moderate protein content.
  • Heart Health: This food contains nutrients associated with cardiovascular health, including fiber and potassium.
  • Gut Health: This food is high in dietary fiber, which supports digestive health, regularity, and may contribute to beneficial gut microbiota.
  • Pregnancy: This food provides some nutrients relevant during pregnancy, but is not among the richest sources.
  • Anemia Support: This food provides some nutrients associated with iron status.
🍽️ Macro Profile
  • This food is primarily carbohydrate-based, with notable protein content.

🥩 Macronutrients

Nutrient Amount per Serving
Energy 270.8 kcal
Protein 16.01 g
Carbohydrates 44.66 g
Total Fat 3.27 g
Dietary Fiber 14.64 g

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💎 Minerals

Mineral Amount per Serving
Copper 0.61 mg
Manganese 1.54 mg
Calcium 192.48 mg
Potassium 1023.92 mg

See 6 more minerals on DietCompass for free →

💊 Vitamins

Vitamin Amount per Serving
Vitamin A 2.86 µg
Niacin B3 2.10 mg
Pantothenic Acid B5 0.62 mg
Vitamin B6 0.25 mg

See 8 more vitamins on DietCompass for free →

See Complete Nutritional Breakdown

Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.

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