Fish Tuna SaladvsPasta Dry Enriched
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Pasta Dry Enriched
Go with Fish Tuna Salad at just 187 kcal per 100g — 50% 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.
Pasta Dry Enriched with 75g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Pasta Dry Enriched is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Pasta Dry Enriched has 3.3mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Pasta Dry Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 371kcal19% | <0.1kcal |
| Protein | 16g32% | 13g26% | +3.0g |
| Total Fat | 9.3g12% | 1.5g2% | +7.8g |
| Saturated Fat | 1.5g8% | 0.28g1% | +1.3g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 75g27% | <0.1g |
| Dietary Fiber | 0g0% | 3.2g11% | <0.1g |
| Sugars | — | 2.7g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 0mcg0% | +24mcg |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.11mg1% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | <0.1mg5% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 237mcg59% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.89mg74% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 7.2mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 6.0mg0% | +396mg |
| Calcium | 17mg1% | 21mg2% | <0.1mg |
| Iron | 1.0mg6% | 3.3mg18% | <0.1mg |
| Potassium | 178mg4% | 223mg5% | <0.1mg |
| Phosphorus | 178mg14% | 189mg15% | <0.1mg |
| Magnesium | 19mg5% | 53mg13% | <0.1mg |
| Zinc | 0.56mg5% | 1.4mg13% | <0.1mg |
| Copper | 0.14mg16% | 0.29mg32% | <0.1mg |
| Manganese | <0.1mg2% | 0.92mg40% | <0.1mg |
| Selenium | 41mcg75% | 63mcg115% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 371 kcal for Pasta Dry Enriched — that's 98% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 13g 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 1.51g 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. Pasta Dry Enriched has less saturated fat (0.277g vs 1.54g).
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 0mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 6mg), Manganese (Pasta Dry Enriched: 0.917mg vs 0.04mg), Iron (Pasta Dry Enriched: 3.3mg vs 1mg).
Diet Suitability: Pasta Dry Enriched fits a low-fat diet. Pasta Dry Enriched fits a low-sodium diet.