Bagels EggvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Bagels Egg vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g — 33% fewer calories.
Fish Tuna Salad will keep you satisfied longer with 16g protein, 9.26g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
Bagels Egg with 53g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Bagels Egg is the heart-friendlier option with lower saturated fat, more fiber.
Fish Tuna Salad provides 178mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bagels Egg | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 187kcal9% | +91kcal |
| Protein | 11g21% | 16g32% | <0.1g |
| Total Fat | 2.1g3% | 9.3g12% | <0.1g |
| Saturated Fat | 0.42g2% | 1.5g8% | <0.1g |
| Cholesterol | 24mg8% | 13mg4% | +11mg |
| Carbohydrates | 53g19% | 9.4g3% | +44g |
| Dietary Fiber | 2.3g8% | 0g0% | +2.3g |
| ✨Vitamins | |||
| Vitamin A | 33mcg4% | 24mcg3% | +9.0mcg |
| Vitamin C | 0.60mg1% | 2.2mg2% | <0.1mg |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0.16mcg7% | 1.2mcg50% | <0.1mcg |
| Folate | 88mcg22% | 8.0mcg2% | +80mcg |
| Thiamin (B1) | 0.54mg45% | <0.1mg3% | +0.51mg |
| Riboflavin (B2) | 0.23mg18% | <0.1mg5% | +0.16mg |
| Niacin (B3) | 3.4mg22% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 505mg22% | 402mg17% | +103mg |
| Calcium | 13mg1% | 17mg1% | <0.1mg |
| Iron | 4.0mg22% | 1.0mg6% | +3.0mg |
| Potassium | 68mg1% | 178mg4% | <0.1mg |
| Phosphorus | 84mg7% | 178mg14% | <0.1mg |
| Magnesium | 25mg6% | 19mg5% | +6.0mg |
| Zinc | 0.77mg7% | 0.56mg5% | +0.21mg |
| Copper | <0.1mg10% | 0.14mg16% | <0.1mg |
| Manganese | 0.41mg18% | <0.1mg2% | +0.37mg |
| Selenium | 31mcg56% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 278 kcal for Bagels Egg — that's 49% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 10.6g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 2.1g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Bagels Egg has less saturated fat (0.421g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Bagels Egg: 0.536mg vs 0.031mg), Folate (Bagels Egg: 88mcg vs 8mcg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0.16mcg).
Key Minerals: Notable mineral differences include Manganese (Bagels Egg: 0.41mg vs 0.04mg), Iron (Bagels Egg: 3.98mg vs 1mg), Potassium (Fish Tuna Salad: 178mg vs 68mg).
Diet Suitability: Bagels Egg fits a low-fat diet.