Fish Tuna SaladvsNuts Pistachio Nuts
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Nuts Pistachio Nuts
Go with Fish Tuna Salad at just 187 kcal per 100g — 67% fewer calories.
Nuts Pistachio Nuts will keep you satisfied longer with 10.6g fiber, 20.2g protein, 45.3g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Nuts Pistachio Nuts has both iron (3.92mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Nuts Pistachio Nuts packs 20.2g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pistachio Nuts provides 1020mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 560kcal28% | <0.1kcal |
| Protein | 16g32% | 20g40% | <0.1g |
| Total Fat | 9.3g12% | 45g58% | <0.1g |
| Saturated Fat | 1.5g8% | 5.9g30% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 27g10% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | — | 7.7g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 26mcg3% | <0.1mcg |
| Vitamin C | 2.2mg2% | 5.6mg6% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 2.9mg19% | — |
| Vitamin B6 | <0.1mg5% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 51mcg13% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.3mg8% | +5.4mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 1.0mg0% | +401mg |
| Calcium | 17mg1% | 105mg8% | <0.1mg |
| Iron | 1.0mg6% | 3.9mg22% | <0.1mg |
| Potassium | 178mg4% | 1020mg22% | <0.1mg |
| Phosphorus | 178mg14% | 490mg39% | <0.1mg |
| Magnesium | 19mg5% | 121mg29% | <0.1mg |
| Zinc | 0.56mg5% | 2.2mg20% | <0.1mg |
| Copper | 0.14mg16% | 1.3mg144% | <0.1mg |
| Manganese | <0.1mg2% | 1.2mg52% | <0.1mg |
| Selenium | 41mcg75% | 7.0mcg13% | +34mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts — that's 199% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts provides more protein with 20.2g 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 is the leaner option with 9.26g of total fat per 100g compared to 45.3g. Fish Tuna Salad has less saturated fat (1.54g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Thiamin (B1) (Nuts Pistachio Nuts: 0.87mg vs 0.031mg), Vitamin B6 (Nuts Pistachio Nuts: 1.7mg vs 0.081mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 1mg), Manganese (Nuts Pistachio Nuts: 1.2mg vs 0.04mg), Copper (Nuts Pistachio Nuts: 1.3mg vs 0.145mg).
Diet Suitability: Nuts Pistachio Nuts fits a high-protein diet. Nuts Pistachio Nuts fits a low-sodium diet. Nuts Pistachio Nuts fits a high-fiber diet.