Fish Tuna SaladvsQuinoa
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Quinoa
Go with Quinoa at just 120 kcal per 100g — 36% 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.
Quinoa with 21g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Quinoa is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 120kcal6% | +67kcal |
| Protein | 16g32% | 4.4g9% | +12g |
| Total Fat | 9.3g12% | 1.9g2% | +7.3g |
| Saturated Fat | 1.5g8% | 0.23g1% | +1.3g |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 21g8% | <0.1g |
| Dietary Fiber | 0g0% | 2.8g10% | <0.1g |
| Sugars | — | 0.87g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 0mcg0% | +24mcg |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.63mg4% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg5% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.11mg8% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 0.41mg3% | +6.3mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 7.0mg0% | +395mg |
| Calcium | 17mg1% | 17mg1% | — |
| Iron | 1.0mg6% | 1.5mg8% | <0.1mg |
| Potassium | 178mg4% | 172mg4% | +6.0mg |
| Phosphorus | 178mg14% | 152mg12% | +26mg |
| Magnesium | 19mg5% | 64mg15% | <0.1mg |
| Zinc | 0.56mg5% | 1.1mg10% | <0.1mg |
| Copper | 0.14mg16% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg2% | 0.63mg27% | <0.1mg |
| Selenium | 41mcg75% | 2.8mcg5% | +38mcg |
🔬Nutritional Analysis
Calories: Quinoa is significantly lower in calories at just 120 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 56% fewer calories, making Quinoa the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 4.4g 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 1.92g 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. Quinoa has less saturated fat (0.231g 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 7mg), Manganese (Quinoa: 0.631mg vs 0.04mg), Selenium (Fish Tuna Salad: 41.2mcg vs 2.8mcg).
Diet Suitability: Quinoa fits a low-fat diet. Quinoa fits a low-sodium diet.