Fish Tuna SaladvsFlour Rice White Unenriched
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Flour Rice White Unenriched
Go with Fish Tuna Salad at just 187 kcal per 100g — 48% 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 White Unenriched with 80g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Fish Tuna Salad provides 178mg 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 White Unenriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 359kcal18% | <0.1kcal |
| Protein | 16g32% | 6.9g14% | +9.1g |
| Total Fat | 9.3g12% | 1.3g2% | +8.0g |
| Saturated Fat | 1.5g8% | — | — |
| Cholesterol | 13mg4% | — | — |
| Carbohydrates | 9.4g3% | 80g29% | <0.1g |
| Dietary Fiber | 0g0% | 0.50g2% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | — | — |
| Vitamin C | 2.2mg2% | — | — |
| Vitamin B6 | <0.1mg5% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 1.2mcg50% | — | — |
| Folate | 8.0mcg2% | 16mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0mg0% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 1.3mg8% | +5.5mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 5.0mg0% | +397mg |
| Calcium | 17mg1% | 6.0mg0% | +11mg |
| Iron | 1.0mg6% | 0.22mg1% | +0.78mg |
| Potassium | 178mg4% | 75mg2% | +103mg |
| Phosphorus | 178mg14% | 94mg8% | +84mg |
| Magnesium | 19mg5% | 23mg5% | <0.1mg |
| Zinc | 0.56mg5% | 1.2mg11% | <0.1mg |
| Copper | 0.14mg16% | 0.21mg23% | <0.1mg |
| Manganese | <0.1mg2% | 0.89mg39% | <0.1mg |
| Selenium | 41mcg75% | 5.3mcg10% | +36mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 359 kcal for Flour Rice White Unenriched — that's 92% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 6.94g 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 1.3g 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.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Fish Tuna Salad: 0.07mg vs 0mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 1.25mg), Thiamin (B1) (Flour Rice White Unenriched: 0.09mg vs 0.031mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 5mg), Manganese (Flour Rice White Unenriched: 0.892mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 5.3mcg).
Diet Suitability: Flour Rice White Unenriched fits a low-fat diet. Flour Rice White Unenriched fits a low-sodium diet.