Beans BlackvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 45% fewer calories.
Beans Black will keep you satisfied longer with 15.5g fiber, 21.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Beans Black packs 21.6g of protein per 100g (25% of calories from protein) â the better pick for muscle growth and recovery.
Beans Black is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Beans Black provides 123mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Black | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 187kcal9% | +154kcal |
| Protein | 22g43% | 16g32% | +5.6g |
| Total Fat | 1.4g2% | 9.3g12% | <0.1g |
| Saturated Fat | 0.37g2% | 1.5g8% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 62g23% | 9.4g3% | +53g |
| Dietary Fiber | 16g55% | 0g0% | +16g |
| Sugars | 2.1g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | â | â |
| Vitamin E | 0.21mg1% | â | â |
| Vitamin K | 5.6mcg5% | â | â |
| Vitamin B6 | 0.29mg17% | <0.1mg5% | +0.20mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 444mcg111% | 8.0mcg2% | +436mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg3% | +0.87mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg5% | +0.12mg |
| Niacin (B3) | 2.0mg12% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 402mg17% | <0.1mg |
| Calcium | 123mg9% | 17mg1% | +106mg |
| Iron | 5.0mg28% | 1.0mg6% | +4.0mg |
| Potassium | 1480mg31% | 178mg4% | +1302mg |
| Phosphorus | 352mg28% | 178mg14% | +174mg |
| Magnesium | 171mg41% | 19mg5% | +152mg |
| Zinc | 3.6mg33% | 0.56mg5% | +3.1mg |
| Copper | 0.84mg93% | 0.14mg16% | +0.70mg |
| Manganese | 1.1mg46% | <0.1mg2% | +1.0mg |
| Selenium | 3.2mcg6% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 341 kcal for Beans Black â that's 82% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Beans Black provides more protein with 21.6g versus 16g 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 1.42g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Beans Black has less saturated fat (0.366g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Tuna Salad: 24mcg vs 0mcg), Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 5mg), Manganese (Beans Black: 1.06mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 3.2mcg).
Diet Suitability: Beans Black fits a high-protein diet. Beans Black fits a low-fat diet. Beans Black fits a low-sodium diet. Beans Black fits a high-fiber diet.