Fish Tuna SaladvsPotato Pancakes
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Potato Pancakes
Go with Fish Tuna Salad at just 187 kcal per 100g — 30% fewer calories.
Potato Pancakes's natural fat (14.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A — not all fat is bad, moderate amounts are essential.
Potato Pancakes has both iron (1.67mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
Potato Pancakes with 28g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Potato Pancakes provides 622mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Potato Pancakes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 268kcal13% | <0.1kcal |
| Protein | 16g32% | 6.1g12% | +9.9g |
| Total Fat | 9.3g12% | 15g19% | <0.1g |
| Saturated Fat | 1.5g8% | 2.5g13% | <0.1g |
| Cholesterol | 13mg4% | 95mg32% | <0.1mg |
| Carbohydrates | 9.4g3% | 28g10% | <0.1g |
| Dietary Fiber | 0g0% | 3.3g12% | <0.1g |
| Sugars | — | 1.8g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 32mcg4% | <0.1mcg |
| Vitamin C | 2.2mg2% | 28mg31% | <0.1mg |
| Vitamin D | — | 0.30mcg2% | — |
| Vitamin E | — | 0.23mg2% | — |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | <0.1mg5% | 0.45mg26% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0.29mcg12% | +0.91mcg |
| Folate | 8.0mcg2% | 41mcg10% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.7mg10% | +5.0mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 764mg33% | <0.1mg |
| Calcium | 17mg1% | 32mg2% | <0.1mg |
| Iron | 1.0mg6% | 1.7mg9% | <0.1mg |
| Potassium | 178mg4% | 622mg13% | <0.1mg |
| Phosphorus | 178mg14% | 128mg10% | +50mg |
| Magnesium | 19mg5% | 36mg9% | <0.1mg |
| Zinc | 0.56mg5% | 0.70mg6% | <0.1mg |
| Copper | 0.14mg16% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg2% | 0.26mg11% | <0.1mg |
| Selenium | 41mcg75% | 8.9mcg16% | +32mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 268 kcal for Potato Pancakes — that's 43% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 6.08g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Potato Pancakes has more fat (14.8g vs 9.26g 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 C (Potato Pancakes: 27.6mg vs 2.2mg), Vitamin B6 (Potato Pancakes: 0.448mg vs 0.081mg), Folate (Potato Pancakes: 41mcg vs 8mcg).
Key Minerals: Notable mineral differences include Manganese (Potato Pancakes: 0.26mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 8.9mcg), Potassium (Potato Pancakes: 622mg vs 178mg).