Fish Tuna SaladvsLentils
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Lentils
Go with Fish Tuna Salad at just 187 kcal per 100g — 47% fewer calories.
Lentils will keep you satisfied longer with 10.7g fiber, 24.6g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Lentils packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Lentils provides 677mg 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 | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 352kcal18% | <0.1kcal |
| Protein | 16g32% | 25g49% | <0.1g |
| Total Fat | 9.3g12% | 1.1g1% | +8.2g |
| Saturated Fat | 1.5g8% | 0.15g1% | +1.4g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 63g23% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | — | 2.0g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 2.0mcg0% | +22mcg |
| Vitamin C | 2.2mg2% | 4.5mg5% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.49mg3% | — |
| Vitamin K | — | 5.0mcg4% | — |
| Vitamin B6 | <0.1mg5% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 479mcg120% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.21mg16% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 2.6mg16% | +4.1mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 6.0mg0% | +396mg |
| Calcium | 17mg1% | 35mg3% | <0.1mg |
| Iron | 1.0mg6% | 6.5mg36% | <0.1mg |
| Potassium | 178mg4% | 677mg14% | <0.1mg |
| Phosphorus | 178mg14% | 281mg22% | <0.1mg |
| Magnesium | 19mg5% | 47mg11% | <0.1mg |
| Zinc | 0.56mg5% | 3.3mg30% | <0.1mg |
| Copper | 0.14mg16% | 0.75mg84% | <0.1mg |
| Manganese | <0.1mg2% | 1.4mg60% | <0.1mg |
| Selenium | 41mcg75% | 0.10mcg0% | +41mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 352 kcal for Lentils — that's 88% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Lentils provides more protein with 24.6g 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 has more fat (9.26g vs 1.06g 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. Lentils has less saturated fat (0.154g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Folate (Lentils: 479mcg vs 8mcg), Thiamin (B1) (Lentils: 0.873mg vs 0.031mg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 0.1mcg), Sodium (Fish Tuna Salad: 402mg vs 6mg), Manganese (Lentils: 1.39mg vs 0.04mg).
Diet Suitability: Lentils fits a high-protein diet. Lentils fits a low-fat diet. Lentils fits a low-sodium diet. Lentils fits a high-fiber diet.