Fish Mackerel SaltedvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Fish Mackerel Salted vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g â 39% fewer calories.
Fish Mackerel Salted will keep you satisfied longer with 18.5g protein, 25.1g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tuna Salad is the heart-friendlier option with lower saturated fat, less sodium.
Fish Mackerel Salted provides 520mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Mackerel Salted provides 66mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Mackerel Salted | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 305kcal15% | 187kcal9% | +118kcal |
| Protein | 19g37% | 16g32% | +2.5g |
| Total Fat | 25g32% | 9.3g12% | +16g |
| Saturated Fat | 7.2g36% | 1.5g8% | +5.6g |
| Cholesterol | 95mg32% | 13mg4% | +82mg |
| Carbohydrates | 0g0% | 9.4g3% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 47mcg5% | 24mcg3% | +23mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 25mcg126% | â | â |
| Vitamin E | 2.4mg16% | â | â |
| Vitamin K | 7.8mcg7% | â | â |
| Vitamin B6 | 0.41mg24% | <0.1mg5% | +0.33mg |
| Vitamin B12 | 12mcg500% | 1.2mcg50% | +11mcg |
| Folate | 15mcg4% | 8.0mcg2% | +7.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg5% | +0.12mg |
| Niacin (B3) | 3.3mg21% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 4450mg193% | 402mg17% | +4048mg |
| Calcium | 66mg5% | 17mg1% | +49mg |
| Iron | 1.4mg8% | 1.0mg6% | +0.40mg |
| Potassium | 520mg11% | 178mg4% | +342mg |
| Phosphorus | 254mg20% | 178mg14% | +76mg |
| Magnesium | 60mg14% | 19mg5% | +41mg |
| Zinc | 1.1mg10% | 0.56mg5% | +0.54mg |
| Copper | 0.10mg11% | 0.14mg16% | <0.1mg |
| Manganese | â | <0.1mg2% | â |
| Selenium | 73mcg133% | 41mcg75% | +32mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 305 kcal for Fish Mackerel Salted â that's 63% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Mackerel Salted provides more protein with 18.5g 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 25.1g. Fish Tuna Salad has less saturated fat (1.54g vs 7.15g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Mackerel Salted: 12mcg vs 1.2mcg), Vitamin B6 (Fish Mackerel Salted: 0.41mg vs 0.081mg).
Key Minerals: Notable mineral differences include Sodium (Fish Mackerel Salted: 4450mg vs 402mg), Calcium (Fish Mackerel Salted: 66mg vs 17mg), Magnesium (Fish Mackerel Salted: 60mg vs 19mg).
Diet Suitability: Fish Mackerel Salted fits a low-carb or keto diet.