Beans Liquid From Stewed Kidney BeansvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Fish Tuna Salad
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g — 75% 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.
Beans Liquid From Stewed Kidney Beans is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Liquid From Stewed Kidney Beans provides 408mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beans Liquid From Stewed Kidney Beans | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 187kcal9% | <0.1kcal |
| Protein | 1.8g4% | 16g32% | <0.1g |
| Total Fat | 3.2g4% | 9.3g12% | <0.1g |
| Saturated Fat | 1.2g6% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 4.0mg1% | 13mg4% | <0.1mg |
| Carbohydrates | 2.8g1% | 9.4g3% | <0.1g |
| Dietary Fiber | 0.10g0% | 0g0% | +0.10g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0mg0% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | <0.1mg2% | <0.1mg5% | <0.1mg |
| Vitamin B12 | <0.1mcg1% | 1.2mcg50% | <0.1mcg |
| Folate | 33mcg8% | 8.0mcg2% | +25mcg |
| Thiamin (B1) | 0.10mg8% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.39mg2% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 402mg17% | <0.1mg |
| Calcium | 13mg1% | 17mg1% | <0.1mg |
| Iron | 2.0mg11% | 1.0mg6% | +0.96mg |
| Potassium | 408mg9% | 178mg4% | +230mg |
| Phosphorus | 88mg7% | 178mg14% | <0.1mg |
| Magnesium | 37mg9% | 19mg5% | +18mg |
| Zinc | 0.49mg4% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg11% | 0.14mg16% | <0.1mg |
| Manganese | — | <0.1mg2% | — |
| Selenium | 0.50mcg1% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 298% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 1.8g 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 3.2g 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.
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 0.02mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 2mg), Selenium (Fish Tuna Salad: 41.2mcg vs 0.5mcg), Potassium (Beans Liquid From Stewed Kidney Beans: 408mg vs 178mg).
Diet Suitability: Beans Liquid From Stewed Kidney Beans fits a low-carb or keto diet. Beans Liquid From Stewed Kidney Beans fits a low-sodium diet.