Fish Tuna SaladvsFlour Rice Brown
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Flour Rice Brown
Go with Fish Tuna Salad at just 187 kcal per 100g — 49% 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.
Flour Rice Brown provides 265mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Flour Rice Brown | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 365kcal18% | <0.1kcal |
| Protein | 16g32% | 7.2g14% | +8.8g |
| Total Fat | 9.3g12% | 3.9g5% | +5.4g |
| Saturated Fat | 1.5g8% | — | — |
| Cholesterol | 13mg4% | — | — |
| Carbohydrates | 9.4g3% | 76g27% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | — | — |
| Vitamin C | 2.2mg2% | — | — |
| Vitamin B6 | <0.1mg5% | 0.13mg8% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | — | — |
| Folate | 8.0mcg2% | — | — |
| Thiamin (B1) | <0.1mg3% | 0.32mg27% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 6.0mg37% | +0.71mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 1.0mg0% | +401mg |
| Calcium | 17mg1% | 10mg1% | +7.0mg |
| Iron | 1.0mg6% | 1.5mg8% | <0.1mg |
| Potassium | 178mg4% | 265mg6% | <0.1mg |
| Phosphorus | 178mg14% | 319mg26% | <0.1mg |
| Magnesium | 19mg5% | 124mg30% | <0.1mg |
| Zinc | 0.56mg5% | 1.9mg17% | <0.1mg |
| Copper | 0.14mg16% | 0.29mg32% | <0.1mg |
| Manganese | <0.1mg2% | 2.8mg123% | <0.1mg |
| Selenium | 41mcg75% | 9.7mcg18% | +32mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 365 kcal for Flour Rice Brown — that's 95% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 7.19g 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 3.85g 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.
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Flour Rice Brown: 0.322mg vs 0.031mg), Riboflavin (B2) (Fish Tuna Salad: 0.07mg vs 0.008mg), Vitamin B6 (Flour Rice Brown: 0.132mg vs 0.081mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 1mg), Manganese (Flour Rice Brown: 2.84mg vs 0.04mg), Magnesium (Flour Rice Brown: 124mg vs 19mg).
Diet Suitability: Flour Rice Brown fits a low-sodium diet.