BeetsvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Beets vs Fish Tuna Salad
Go with Beets at just 43 kcal per 100g — 77% 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.
Beets is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beets provides 325mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beets | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 187kcal9% | <0.1kcal |
| Protein | 1.6g3% | 16g32% | <0.1g |
| Total Fat | 0.17g0% | 9.3g12% | <0.1g |
| Saturated Fat | <0.1g0% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 9.6g3% | 9.4g3% | +0.15g |
| Dietary Fiber | 2.8g10% | 0g0% | +2.8g |
| Sugars | 6.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 4.9mg5% | 2.2mg2% | +2.7mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 109mcg27% | 8.0mcg2% | +101mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | — |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 402mg17% | <0.1mg |
| Calcium | 16mg1% | 17mg1% | <0.1mg |
| Iron | 0.80mg4% | 1.0mg6% | <0.1mg |
| Potassium | 325mg7% | 178mg4% | +147mg |
| Phosphorus | 40mg3% | 178mg14% | <0.1mg |
| Magnesium | 23mg5% | 19mg5% | +4.0mg |
| Zinc | 0.35mg3% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.14mg16% | <0.1mg |
| Manganese | 0.33mg14% | <0.1mg2% | +0.29mg |
| Selenium | 0.70mcg1% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beets is significantly lower in calories at just 43 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 335% fewer calories, making Beets the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 1.61g 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 0.17g 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. Beets has less saturated fat (0.027g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.334mg), Folate (Beets: 109mcg vs 8mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 0.7mcg), Manganese (Beets: 0.329mg vs 0.04mg), Sodium (Fish Tuna Salad: 402mg vs 78mg).
Diet Suitability: Beets fits a low-fat diet. Beets fits a low-sodium diet.