Fish Tuna SaladvsSquash Zucchini Baby
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Squash Zucchini Baby
Go with Squash Zucchini Baby at just 21 kcal per 100g — 89% 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.
Squash Zucchini Baby is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Squash Zucchini Baby provides 459mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Squash Zucchini Baby delivers 34mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Squash Zucchini Baby | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 21kcal1% | +166kcal |
| Protein | 16g32% | 2.7g5% | +13g |
| Total Fat | 9.3g12% | 0.40g1% | +8.9g |
| Saturated Fat | 1.5g8% | <0.1g0% | +1.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 3.1g1% | +6.3g |
| Dietary Fiber | 0g0% | 1.1g4% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 25mcg3% | <0.1mcg |
| Vitamin C | 2.2mg2% | 34mg38% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg5% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 20mcg5% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 0.70mg4% | +6.0mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 3.0mg0% | +399mg |
| Calcium | 17mg1% | 21mg2% | <0.1mg |
| Iron | 1.0mg6% | 0.79mg4% | +0.21mg |
| Potassium | 178mg4% | 459mg10% | <0.1mg |
| Phosphorus | 178mg14% | 93mg7% | +85mg |
| Magnesium | 19mg5% | 33mg8% | <0.1mg |
| Zinc | 0.56mg5% | 0.83mg8% | <0.1mg |
| Copper | 0.14mg16% | <0.1mg11% | +<0.1mg |
| Manganese | <0.1mg2% | 0.20mg9% | <0.1mg |
| Selenium | 41mcg75% | 0.30mcg1% | +41mcg |
🔬Nutritional Analysis
Calories: Squash Zucchini Baby is significantly lower in calories at just 21 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 790% fewer calories, making Squash Zucchini Baby the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.71g per 100g. In terms of protein-to-calorie efficiency, Squash Zucchini Baby offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 0.4g 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. Squash Zucchini Baby has less saturated fat (0.083g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Vitamin C (Squash Zucchini Baby: 34.1mg vs 2.2mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.705mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 3mg), Selenium (Fish Tuna Salad: 41.2mcg vs 0.3mcg), Manganese (Squash Zucchini Baby: 0.196mg vs 0.04mg).
Diet Suitability: Squash Zucchini Baby fits a low-carb or keto diet. Squash Zucchini Baby fits a low-fat diet. Squash Zucchini Baby fits a low-sodium diet.