Fish Tuna SaladvsTofu Yogurt
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Tofu Yogurt
Go with Tofu Yogurt at just 94 kcal per 100g — 50% 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.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Tofu Yogurt is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tuna Salad provides 178mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Tofu Yogurt | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 94kcal5% | +93kcal |
| Protein | 16g32% | 3.5g7% | +13g |
| Total Fat | 9.3g12% | 1.8g2% | +7.5g |
| Saturated Fat | 1.5g8% | 0.26g1% | +1.3g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | — | 1.2g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 2.0mcg0% | +22mcg |
| Vitamin C | 2.2mg2% | 2.5mg3% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.31mg2% | — |
| Vitamin K | — | 3.5mcg3% | — |
| Vitamin B6 | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 6.0mcg2% | +2.0mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 0.24mg2% | +6.5mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 35mg2% | +367mg |
| Calcium | 17mg1% | 118mg9% | <0.1mg |
| Iron | 1.0mg6% | 1.1mg6% | <0.1mg |
| Potassium | 178mg4% | 47mg1% | +131mg |
| Phosphorus | 178mg14% | 38mg3% | +140mg |
| Magnesium | 19mg5% | 40mg10% | <0.1mg |
| Zinc | 0.56mg5% | 0.31mg3% | +0.25mg |
| Copper | 0.14mg16% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg2% | — | — |
| Selenium | 41mcg75% | 13mcg24% | +28mcg |
🔬Nutritional Analysis
Calories: Tofu Yogurt is significantly lower in calories at just 94 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 99% fewer calories, making Tofu Yogurt the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 3.5g 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 1.8g 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. Tofu Yogurt has less saturated fat (0.259g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.24mg), Vitamin A (Fish Tuna Salad: 24mcg vs 2mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 35mg), Calcium (Tofu Yogurt: 118mg vs 17mg), Phosphorus (Fish Tuna Salad: 178mg vs 38mg).
Diet Suitability: Tofu Yogurt fits a low-fat diet. Tofu Yogurt fits a low-sodium diet.