Bread Whole-wheat Prepared From RecipevsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Bread Whole-wheat Prepared From Recipe vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g — 33% fewer calories.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
Bread Whole-wheat Prepared From Recipe is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Bread Whole-wheat Prepared From Recipe provides 314mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Bread Whole-wheat Prepared From Recipe has 3.1mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bread Whole-wheat Prepared From Recipe | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 187kcal9% | +91kcal |
| Protein | 8.4g17% | 16g32% | <0.1g |
| Total Fat | 5.4g7% | 9.3g12% | <0.1g |
| Saturated Fat | 0.80g4% | 1.5g8% | <0.1g |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 51g19% | 9.4g3% | +42g |
| Dietary Fiber | 6.0g21% | 0g0% | +6.0g |
| Sugars | 3.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.76mg5% | — | — |
| Vitamin K | 9.4mcg8% | — | — |
| Vitamin B6 | 0.20mg12% | <0.1mg5% | +0.12mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 65mcg16% | 8.0mcg2% | +57mcg |
| Thiamin (B1) | 0.30mg25% | <0.1mg3% | +0.27mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg5% | +0.16mg |
| Niacin (B3) | 4.0mg25% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 346mg15% | 402mg17% | <0.1mg |
| Calcium | 33mg3% | 17mg1% | +16mg |
| Iron | 3.1mg17% | 1.0mg6% | +2.1mg |
| Potassium | 314mg7% | 178mg4% | +136mg |
| Phosphorus | 187mg15% | 178mg14% | +9.0mg |
| Magnesium | 81mg19% | 19mg5% | +62mg |
| Zinc | 1.5mg14% | 0.56mg5% | +0.94mg |
| Copper | 0.25mg28% | 0.14mg16% | +0.11mg |
| Manganese | 1.9mg82% | <0.1mg2% | +1.8mg |
| Selenium | 39mcg70% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 278 kcal for Bread Whole-wheat Prepared From Recipe — that's 49% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 8.4g 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 5.4g 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.
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 Manganese (Bread Whole-wheat Prepared From Recipe: 1.88mg vs 0.04mg), Magnesium (Bread Whole-wheat Prepared From Recipe: 81mg vs 19mg), Iron (Bread Whole-wheat Prepared From Recipe: 3.1mg vs 1mg).
Diet Suitability: Bread Whole-wheat Prepared From Recipe fits a high-fiber diet.