Fish Tuna SaladvsSeeds Sunflower Seed Kernels
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Seeds Sunflower Seed Kernels
Go with Fish Tuna Salad at just 187 kcal per 100g â 68% fewer calories.
Seeds Sunflower Seed Kernels will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Sunflower Seed Kernels packs 20.8g of protein per 100g (14% of calories from protein) â the better pick for muscle growth and recovery.
Seeds Sunflower Seed Kernels is the heart-friendlier option with less sodium, more fiber, more potassium.
Seeds Sunflower Seed Kernels provides 645mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Sunflower Seed Kernels provides 78mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 584kcal29% | <0.1kcal |
| Protein | 16g32% | 21g42% | <0.1g |
| Total Fat | 9.3g12% | 52g66% | <0.1g |
| Saturated Fat | 1.5g8% | 4.5g22% | <0.1g |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 20g7% | <0.1g |
| Dietary Fiber | 0g0% | 8.6g31% | <0.1g |
| Sugars | â | 2.6g | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 3.0mcg0% | +21mcg |
| Vitamin C | 2.2mg2% | 1.4mg2% | +0.80mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | 35mg235% | â |
| Vitamin K | â | 0mcg0% | â |
| Vitamin B6 | <0.1mg5% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 8.3mg52% | <0.1mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 9.0mg0% | +393mg |
| Calcium | 17mg1% | 78mg6% | <0.1mg |
| Iron | 1.0mg6% | 5.3mg29% | <0.1mg |
| Potassium | 178mg4% | 645mg14% | <0.1mg |
| Phosphorus | 178mg14% | 660mg53% | <0.1mg |
| Magnesium | 19mg5% | 325mg77% | <0.1mg |
| Zinc | 0.56mg5% | 5.0mg45% | <0.1mg |
| Copper | 0.14mg16% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg2% | 1.9mg85% | <0.1mg |
| Selenium | 41mcg75% | 53mcg96% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 584 kcal for Seeds Sunflower Seed Kernels â that's 212% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Seeds Sunflower Seed Kernels provides more protein with 20.8g 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 51.5g. Fish Tuna Salad has less saturated fat (1.54g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Thiamin (B1) (Seeds Sunflower Seed Kernels: 1.48mg vs 0.031mg), Folate (Seeds Sunflower Seed Kernels: 227mcg vs 8mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 9mg), Manganese (Seeds Sunflower Seed Kernels: 1.95mg vs 0.04mg), Magnesium (Seeds Sunflower Seed Kernels: 325mg vs 19mg).
Diet Suitability: Seeds Sunflower Seed Kernels fits a high-protein diet. Seeds Sunflower Seed Kernels fits a low-sodium diet. Seeds Sunflower Seed Kernels fits a high-fiber diet.