BlueberriesvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Blueberries vs Fish Tuna Salad
Go with Blueberries at just 57 kcal per 100g — 70% 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.
Blueberries is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tuna Salad provides 178mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Blueberries delivers 10mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Blueberries | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 57kcal3% | 187kcal9% | <0.1kcal |
| Protein | 0.74g1% | 16g32% | <0.1g |
| Total Fat | 0.33g0% | 9.3g12% | <0.1g |
| Saturated Fat | <0.1g0% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 15g5% | 9.4g3% | +5.1g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| Sugars | 10.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 9.7mg11% | 2.2mg2% | +7.5mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.57mg4% | — | — |
| Vitamin K | 19mcg16% | — | — |
| Vitamin B6 | <0.1mg3% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 6.0mcg2% | 8.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.42mg3% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 402mg17% | <0.1mg |
| Calcium | 6.0mg0% | 17mg1% | <0.1mg |
| Iron | 0.28mg2% | 1.0mg6% | <0.1mg |
| Potassium | 77mg2% | 178mg4% | <0.1mg |
| Phosphorus | 12mg1% | 178mg14% | <0.1mg |
| Magnesium | 6.0mg1% | 19mg5% | <0.1mg |
| Zinc | 0.16mg1% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg6% | 0.14mg16% | <0.1mg |
| Manganese | 0.34mg15% | <0.1mg2% | +0.30mg |
| Selenium | 0.10mcg0% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Blueberries is significantly lower in calories at just 57 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 228% fewer calories, making Blueberries the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 0.74g 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 0.33g 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. Blueberries has less saturated fat (0.028g 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 0.418mg), Vitamin A (Fish Tuna Salad: 24mcg vs 3mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 1mg), Selenium (Fish Tuna Salad: 41.2mcg vs 0.1mcg), Phosphorus (Fish Tuna Salad: 178mg vs 12mg).
Diet Suitability: Blueberries fits a low-fat diet. Blueberries fits a low-sodium diet.