Fish Sunfish Pumpkin SeedvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Fish Sunfish Pumpkin Seed vs Fish Tuna Salad
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 52% fewer calories.
Fish Tuna Salad will keep you satisfied longer with 16g protein, 9.26g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Sunfish Pumpkin Seed packs 19.4g of protein per 100g (87% of calories from protein) â the better pick for muscle growth and recovery.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Sunfish Pumpkin Seed provides 350mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Sunfish Pumpkin Seed | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 89kcal4% | 187kcal9% | <0.1kcal |
| Protein | 19g39% | 16g32% | +3.4g |
| Total Fat | 0.70g1% | 9.3g12% | <0.1g |
| Saturated Fat | 0.14g1% | 1.5g8% | <0.1g |
| Cholesterol | 67mg22% | 13mg4% | +54mg |
| Carbohydrates | 0g0% | 9.4g3% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 24mcg3% | <0.1mcg |
| Vitamin C | 1.0mg1% | 2.2mg2% | <0.1mg |
| Vitamin B6 | 0.12mg7% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 2.0mcg83% | 1.2mcg50% | +0.80mcg |
| Folate | 15mcg4% | 8.0mcg2% | +7.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | â |
| Niacin (B3) | 1.2mg8% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 402mg17% | <0.1mg |
| Calcium | 80mg6% | 17mg1% | +63mg |
| Iron | 1.2mg7% | 1.0mg6% | +0.20mg |
| Potassium | 350mg7% | 178mg4% | +172mg |
| Phosphorus | 180mg14% | 178mg14% | +2.0mg |
| Magnesium | 30mg7% | 19mg5% | +11mg |
| Zinc | 1.6mg14% | 0.56mg5% | +0.99mg |
| Copper | 0.30mg33% | 0.14mg16% | +0.15mg |
| Manganese | 0.70mg30% | <0.1mg2% | +0.66mg |
| Selenium | 13mcg23% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 187 kcal for Fish Tuna Salad â that's 110% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Fish Sunfish Pumpkin Seed provides more protein with 19.4g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 0.7g 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. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Fish Tuna Salad: 6.7mg vs 1.2mg), Thiamin (B1) (Fish Sunfish Pumpkin Seed: 0.08mg vs 0.031mg), Vitamin C (Fish Tuna Salad: 2.2mg vs 1mg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.04mg), Sodium (Fish Tuna Salad: 402mg vs 80mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 17mg).
Diet Suitability: Fish Sunfish Pumpkin Seed fits a low-carb or keto diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Fish Sunfish Pumpkin Seed fits a low-sodium diet.