Bread PotatovsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Bread Potato vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 30% fewer calories.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) â the better pick for muscle growth and recovery.
Bread Potato is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Bread Potato provides 718mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread Potato provides 188mg of calcium per 100g â a much better source for bone health.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread Potato | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 266kcal13% | 187kcal9% | +79kcal |
| Protein | 13g25% | 16g32% | <0.1g |
| Total Fat | 3.1g4% | 9.3g12% | <0.1g |
| Saturated Fat | 0g0% | 1.5g8% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 47g17% | 9.4g3% | +38g |
| Dietary Fiber | 6.3g23% | 0g0% | +6.3g |
| Sugars | 9.4g | â | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 24mcg3% | â |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0.10mcg1% | â | â |
| Vitamin E | 0.47mg3% | â | â |
| Vitamin K | 6.8mcg6% | â | â |
| Vitamin B6 | 0.23mg14% | <0.1mg5% | +0.15mg |
| Vitamin B12 | 0.15mcg6% | 1.2mcg50% | <0.1mcg |
| Folate | 126mcg32% | 8.0mcg2% | +118mcg |
| Thiamin (B1) | 0.19mg16% | <0.1mg3% | +0.16mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 375mg16% | 402mg17% | <0.1mg |
| Calcium | 188mg14% | 17mg1% | +171mg |
| Iron | 2.3mg13% | 1.0mg6% | +1.3mg |
| Potassium | 718mg15% | 178mg4% | +540mg |
| Phosphorus | 369mg30% | 178mg14% | +191mg |
| Magnesium | 28mg7% | 19mg5% | +9.0mg |
| Zinc | 1.4mg13% | 0.56mg5% | +0.88mg |
| Copper | <0.1mg10% | 0.14mg16% | <0.1mg |
| Manganese | 0.25mg11% | <0.1mg2% | +0.21mg |
| Selenium | 9.5mcg17% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 266 kcal for Bread Potato â that's 42% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 12.5g 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 3.13g 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. Bread Potato has less saturated fat (0g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Folate (Bread Potato: 126mcg vs 8mcg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0.15mcg).
Key Minerals: Notable mineral differences include Calcium (Bread Potato: 188mg vs 17mg), Manganese (Bread Potato: 0.253mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 9.5mcg).
Diet Suitability: Bread Potato fits a high-fiber diet.