Fish Tuna SaladvsNuts Pecans
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Nuts Pecans
Go with Fish Tuna Salad at just 187 kcal per 100g â 73% fewer calories.
Nuts Pecans will keep you satisfied longer with 9.6g fiber, 9.17g protein, 72g fat â 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) â the better pick for muscle growth and recovery.
Nuts Pecans is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pecans provides 410mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Nuts Pecans provides 70mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Nuts Pecans | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 691kcal35% | <0.1kcal |
| Protein | 16g32% | 9.2g18% | +6.8g |
| Total Fat | 9.3g12% | 72g92% | <0.1g |
| Saturated Fat | 1.5g8% | 6.2g31% | <0.1g |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 9.6g34% | <0.1g |
| Sugars | â | 4.0g | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 3.0mcg0% | +21mcg |
| Vitamin C | 2.2mg2% | 1.1mg1% | +1.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | 1.4mg9% | â |
| Vitamin K | â | 3.5mcg3% | â |
| Vitamin B6 | <0.1mg5% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 22mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.13mg10% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.2mg7% | +5.5mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 0mg0% | +402mg |
| Calcium | 17mg1% | 70mg5% | <0.1mg |
| Iron | 1.0mg6% | 2.5mg14% | <0.1mg |
| Potassium | 178mg4% | 410mg9% | <0.1mg |
| Phosphorus | 178mg14% | 277mg22% | <0.1mg |
| Magnesium | 19mg5% | 121mg29% | <0.1mg |
| Zinc | 0.56mg5% | 4.5mg41% | <0.1mg |
| Copper | 0.14mg16% | 1.2mg133% | <0.1mg |
| Manganese | <0.1mg2% | 4.5mg196% | <0.1mg |
| Selenium | 41mcg75% | 3.8mcg7% | +37mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 691 kcal for Nuts Pecans â that's 270% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad is the leaner option with 9.26g of total fat per 100g compared to 72g. Fish Tuna Salad has less saturated fat (1.54g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Thiamin (B1) (Nuts Pecans: 0.66mg vs 0.031mg), Vitamin A (Fish Tuna Salad: 24mcg vs 3mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 0mg), Manganese (Nuts Pecans: 4.5mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 3.8mcg).
Diet Suitability: Nuts Pecans fits a low-sodium diet. Nuts Pecans fits a high-fiber diet.