Cheese SwissvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Cheese Swiss vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 52% fewer calories.
Cheese Swiss packs 27g of protein per 100g (27% 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, more potassium.
Fish Tuna Salad provides 178mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Swiss provides 890mg 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 Swiss | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 393kcal20% | 187kcal9% | +206kcal |
| Protein | 27g54% | 16g32% | +11g |
| Total Fat | 31g40% | 9.3g12% | +22g |
| Saturated Fat | 18g91% | 1.5g8% | +17g |
| Trans Fat | 0.99g | â | â |
| Cholesterol | 93mg31% | 13mg4% | +80mg |
| Carbohydrates | 1.4g1% | 9.4g3% | <0.1g |
| Dietary Fiber | â | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | 292mcg32% | 24mcg3% | +268mcg |
| Vitamin C | â | 2.2mg2% | â |
| Vitamin D | 0mcg0% | â | â |
| Vitamin E | 0.60mg4% | â | â |
| Vitamin K | 1.4mcg1% | â | â |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 3.0mcg126% | 1.2mcg50% | +1.8mcg |
| Folate | 9.0mcg2% | 8.0mcg2% | +1.0mcg |
| Thiamin (B1) | <0.1mg1% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | <0.1mg5% | +0.23mg |
| Niacin (B3) | <0.1mg0% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 185mg8% | 402mg17% | <0.1mg |
| Calcium | 890mg68% | 17mg1% | +873mg |
| Iron | 0.13mg1% | 1.0mg6% | <0.1mg |
| Potassium | 71mg2% | 178mg4% | <0.1mg |
| Phosphorus | 574mg46% | 178mg14% | +396mg |
| Magnesium | 33mg8% | 19mg5% | +14mg |
| Zinc | 4.4mg40% | 0.56mg5% | +3.8mg |
| Copper | <0.1mg5% | 0.14mg16% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 30mcg55% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 393 kcal for Cheese Swiss â that's 110% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Cheese Swiss provides more protein with 27g 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 31g. Fish Tuna Salad has less saturated fat (1.54g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.06mg), Vitamin A (Cheese Swiss: 292mcg vs 24mcg), Riboflavin (B2) (Cheese Swiss: 0.303mg vs 0.07mg).
Key Minerals: Notable mineral differences include Calcium (Cheese Swiss: 890mg vs 17mg), Iron (Fish Tuna Salad: 1mg vs 0.13mg), Zinc (Cheese Swiss: 4.37mg vs 0.56mg).
Diet Suitability: Cheese Swiss fits a low-carb or keto diet. Cheese Swiss fits a high-protein diet.