Brussels SproutsvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Brussels Sprouts vs Fish Tuna Salad
Go with Brussels Sprouts 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.
Brussels Sprouts is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Brussels Sprouts provides 389mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Brussels Sprouts delivers 85mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 187kcal9% | <0.1kcal |
| Protein | 3.4g7% | 16g32% | <0.1g |
| Total Fat | 0.30g0% | 9.3g12% | <0.1g |
| Saturated Fat | <0.1g0% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 8.9g3% | 9.4g3% | <0.1g |
| Dietary Fiber | 3.8g14% | 0g0% | +3.8g |
| Sugars | 2.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 24mcg3% | +14mcg |
| Vitamin C | 85mg94% | 2.2mg2% | +83mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.88mg6% | — | — |
| Vitamin K | 177mcg148% | — | — |
| Vitamin B6 | 0.22mg13% | <0.1mg5% | +0.14mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 61mcg15% | 8.0mcg2% | +53mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +0.11mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 402mg17% | <0.1mg |
| Calcium | 42mg3% | 17mg1% | +25mg |
| Iron | 1.4mg8% | 1.0mg6% | +0.40mg |
| Potassium | 389mg8% | 178mg4% | +211mg |
| Phosphorus | 69mg6% | 178mg14% | <0.1mg |
| Magnesium | 23mg5% | 19mg5% | +4.0mg |
| Zinc | 0.42mg4% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.14mg16% | <0.1mg |
| Manganese | 0.34mg15% | <0.1mg2% | +0.30mg |
| Selenium | 1.6mcg3% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts 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 Brussels Sprouts the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 3.38g 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 0.3g 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. Brussels Sprouts has less saturated fat (0.062g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Vitamin C (Brussels Sprouts: 85mg vs 2.2mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.745mg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 1.6mcg), Sodium (Fish Tuna Salad: 402mg vs 25mg), Manganese (Brussels Sprouts: 0.337mg vs 0.04mg).
Diet Suitability: Brussels Sprouts fits a low-fat diet. Brussels Sprouts fits a low-sodium diet.