Egg WholevsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 67% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 187kcal9% | +388kcal |
| Protein | 48g96% | 16g32% | +32g |
| Total Fat | 40g51% | 9.3g12% | +31g |
| Saturated Fat | â | 1.5g8% | â |
| Cholesterol | 1700mg567% | 13mg4% | +1687mg |
| Carbohydrates | 1.9g1% | 9.4g3% | <0.1g |
| Dietary Fiber | â | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | â | 24mcg3% | â |
| Vitamin C | â | 2.2mg2% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin B6 | â | <0.1mg5% | â |
| Vitamin B12 | â | 1.2mcg50% | â |
| Folate | â | 8.0mcg2% | â |
| Thiamin (B1) | â | <0.1mg3% | â |
| Riboflavin (B2) | â | <0.1mg5% | â |
| Niacin (B3) | â | 6.7mg42% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 402mg17% | +83mg |
| Calcium | 220mg17% | 17mg1% | +203mg |
| Iron | 7.0mg39% | 1.0mg6% | +6.0mg |
| Potassium | 468mg10% | 178mg4% | +290mg |
| Phosphorus | 770mg62% | 178mg14% | +592mg |
| Magnesium | 45mg11% | 19mg5% | +26mg |
| Zinc | 5.0mg46% | 0.56mg5% | +4.5mg |
| Copper | 0mg0% | 0.14mg16% | <0.1mg |
| Manganese | 0mg0% | <0.1mg2% | <0.1mg |
| Selenium | â | 41mcg75% | â |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 575 kcal for Egg Whole â that's 207% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad is the leaner option with 9.26g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Fish Tuna Salad: 0.145mg vs 0mg), Manganese (Fish Tuna Salad: 0.04mg vs 0mg), Calcium (Egg Whole: 220mg vs 17mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet.