Cheese CheddarvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Cheese Cheddar vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 54% fewer calories.
Cheese Cheddar packs 23.3g of protein per 100g (23% of calories from protein) â the better pick for muscle growth and recovery.
Fish Tuna Salad is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Tuna Salad provides 178mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Cheddar provides 707mg of calcium per 100g â a much better source for bone health.
Fish Tuna Salad edges ahead overall with less saturated fat, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Cheddar | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 408kcal20% | 187kcal9% | +221kcal |
| Protein | 23g47% | 16g32% | +7.3g |
| Total Fat | 34g44% | 9.3g12% | +25g |
| Saturated Fat | 19g96% | 1.5g8% | +18g |
| Trans Fat | 1.1g | â | â |
| Cholesterol | 100mg33% | 13mg4% | +87mg |
| Carbohydrates | 2.4g1% | 9.4g3% | <0.1g |
| Dietary Fiber | â | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | 316mcg35% | 24mcg3% | +292mcg |
| Vitamin C | â | 2.2mg2% | â |
| Vitamin E | 0.75mg5% | â | â |
| Vitamin K | 2.4mcg2% | â | â |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 1.1mcg44% | 1.2mcg50% | <0.1mcg |
| Folate | 21mcg5% | 8.0mcg2% | +13mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | <0.1mg5% | +0.37mg |
| Niacin (B3) | <0.1mg0% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 654mg28% | 402mg17% | +252mg |
| Calcium | 707mg54% | 17mg1% | +690mg |
| Iron | 0.16mg1% | 1.0mg6% | <0.1mg |
| Potassium | 77mg2% | 178mg4% | <0.1mg |
| Phosphorus | 458mg37% | 178mg14% | +280mg |
| Magnesium | 27mg6% | 19mg5% | +7.8mg |
| Zinc | 3.7mg33% | 0.56mg5% | +3.1mg |
| Copper | <0.1mg4% | 0.14mg16% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 28mcg51% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 408 kcal for Cheese Cheddar â that's 118% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Cheese Cheddar provides more protein with 23.3g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad is the leaner option with 9.26g of total fat per 100g compared to 34g. Fish Tuna Salad has less saturated fat (1.54g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.052mg), Vitamin A (Cheese Cheddar: 316mcg vs 24mcg), Riboflavin (B2) (Cheese Cheddar: 0.441mg vs 0.07mg).
Key Minerals: Notable mineral differences include Calcium (Cheese Cheddar: 707mg vs 17mg), Zinc (Cheese Cheddar: 3.67mg vs 0.56mg), Iron (Fish Tuna Salad: 1mg vs 0.16mg).
Diet Suitability: Cheese Cheddar fits a low-carb or keto diet. Cheese Cheddar fits a high-protein diet.