Fish Tuna SaladvsSoybeans Green
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Soybeans Green
Go with Soybeans Green at just 147 kcal per 100g â 21% fewer calories.
Soybeans Green has both iron (3.55mg) and vitamin C (29mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Soybeans Green is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Soybeans Green provides 620mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Soybeans Green provides 197mg of calcium per 100g â a much better source for bone health.
Soybeans Green delivers 29mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Soybeans Green | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 147kcal7% | +40kcal |
| Protein | 16g32% | 13g26% | +3.0g |
| Total Fat | 9.3g12% | 6.8g9% | +2.5g |
| Saturated Fat | 1.5g8% | 0.79g4% | +0.75g |
| Trans Fat | â | 0g | â |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 11g4% | <0.1g |
| Dietary Fiber | 0g0% | 4.2g15% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 9.0mcg1% | +15mcg |
| Vitamin C | 2.2mg2% | 29mg32% | <0.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin B6 | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.6mg10% | +5.1mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 15mg1% | +387mg |
| Calcium | 17mg1% | 197mg15% | <0.1mg |
| Iron | 1.0mg6% | 3.5mg20% | <0.1mg |
| Potassium | 178mg4% | 620mg13% | <0.1mg |
| Phosphorus | 178mg14% | 194mg16% | <0.1mg |
| Magnesium | 19mg5% | 65mg15% | <0.1mg |
| Zinc | 0.56mg5% | 0.99mg9% | <0.1mg |
| Copper | 0.14mg16% | 0.13mg14% | +<0.1mg |
| Manganese | <0.1mg2% | 0.55mg24% | <0.1mg |
| Selenium | 41mcg75% | 1.5mcg3% | +40mcg |
ðŽNutritional Analysis
Calories: Soybeans Green is moderately lower in calories than Fish Tuna Salad, containing 147 kcal compared to 187 kcal per 100g (27% fewer calories).
Protein: Fish Tuna Salad provides more protein with 16g versus 13g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 6.8g per 100g), but the combination of fat and protein makes it more satiating â 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 B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Folate (Soybeans Green: 165mcg vs 8mcg), Thiamin (B1) (Soybeans Green: 0.435mg vs 0.031mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 15mg), Selenium (Fish Tuna Salad: 41.2mcg vs 1.5mcg), Manganese (Soybeans Green: 0.547mg vs 0.04mg).
Diet Suitability: Soybeans Green fits a low-sodium diet.