Fish Tuna SaladvsMuffins Oat Bran
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Muffins Oat Bran
Go with Fish Tuna Salad at just 187 kcal per 100g — 31% 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.
Muffins Oat Bran with 48g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Muffins Oat Bran is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Muffins Oat Bran provides 507mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Muffins Oat Bran | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 270kcal14% | <0.1kcal |
| Protein | 16g32% | 7.0g14% | +9.0g |
| Total Fat | 9.3g12% | 7.4g9% | +1.9g |
| Saturated Fat | 1.5g8% | 1.1g5% | +0.45g |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 48g18% | <0.1g |
| Dietary Fiber | 0g0% | 4.6g16% | <0.1g |
| Sugars | — | 8.2g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 0mcg0% | +24mcg |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.66mg4% | — |
| Vitamin K | — | 13mcg11% | — |
| Vitamin B6 | <0.1mg5% | 0.16mg9% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | <0.1mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 89mcg22% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.26mg22% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 0.42mg3% | +6.3mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 393mg17% | +9.0mg |
| Calcium | 17mg1% | 63mg5% | <0.1mg |
| Iron | 1.0mg6% | 4.2mg23% | <0.1mg |
| Potassium | 178mg4% | 507mg11% | <0.1mg |
| Phosphorus | 178mg14% | 376mg30% | <0.1mg |
| Magnesium | 19mg5% | 157mg37% | <0.1mg |
| Zinc | 0.56mg5% | 1.8mg17% | <0.1mg |
| Copper | 0.14mg16% | 0.33mg37% | <0.1mg |
| Manganese | <0.1mg2% | 2.6mg114% | <0.1mg |
| Selenium | 41mcg75% | 11mcg20% | +30mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 270 kcal for Muffins Oat Bran — that's 44% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 7g 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 7.4g 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 Vitamin A (Fish Tuna Salad: 24mcg vs 0mcg), Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0.01mcg).
Key Minerals: Notable mineral differences include Manganese (Muffins Oat Bran: 2.63mg vs 0.04mg), Magnesium (Muffins Oat Bran: 157mg vs 19mg), Iron (Muffins Oat Bran: 4.2mg vs 1mg).