BroccolivsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Broccoli vs Fish Tuna Salad
Go with Broccoli at just 31 kcal per 100g — 83% 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.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Broccoli provides 303mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 187kcal9% | <0.1kcal |
| Protein | 2.6g5% | 16g32% | <0.1g |
| Total Fat | 0.34g0% | 9.3g12% | <0.1g |
| Saturated Fat | <0.1g0% | 1.5g8% | <0.1g |
| Cholesterol | — | 13mg4% | — |
| Carbohydrates | 6.3g2% | 9.4g3% | <0.1g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 24mcg3% | <0.1mcg |
| Vitamin C | 91mg101% | 2.2mg2% | +89mg |
| Vitamin E | 0.15mg1% | — | — |
| Vitamin K | 102mcg85% | — | — |
| Vitamin B6 | 0.19mg11% | <0.1mg5% | +0.11mg |
| Vitamin B12 | — | 1.2mcg50% | — |
| Folate | 65mcg16% | 8.0mcg2% | +57mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 402mg17% | <0.1mg |
| Calcium | 46mg4% | 17mg1% | +29mg |
| Iron | 0.69mg4% | 1.0mg6% | <0.1mg |
| Potassium | 303mg6% | 178mg4% | +125mg |
| Phosphorus | 67mg5% | 178mg14% | <0.1mg |
| Magnesium | 21mg5% | 19mg5% | +2.0mg |
| Zinc | 0.42mg4% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg7% | 0.14mg16% | <0.1mg |
| Manganese | 0.20mg9% | <0.1mg2% | +0.16mg |
| Selenium | 1.6mcg3% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 503% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.57g 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 0.34g 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. Broccoli has less saturated fat (0.039g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Broccoli: 91.3mg vs 2.2mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.639mg), Folate (Broccoli: 65mcg vs 8mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 1.6mcg), Sodium (Fish Tuna Salad: 402mg vs 36mg), Manganese (Broccoli: 0.197mg vs 0.04mg).
Diet Suitability: Broccoli fits a low-fat diet. Broccoli fits a low-sodium diet.