Fish Trout Rainbow Wild RawvsFish Tuna Salad
ðŊWhen to Eat What
Goal-based picks for Fish Trout Rainbow Wild Raw vs Fish Tuna Salad
Go with Fish Trout Rainbow Wild Raw at just 119 kcal per 100g â 36% fewer calories.
Fish Trout Rainbow Wild Raw packs 20.5g of protein per 100g (69% of calories from protein) â the better pick for muscle growth and recovery.
Fish Trout Rainbow Wild Raw is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Trout Rainbow Wild Raw provides 481mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Trout Rainbow Wild Raw provides 67mg of calcium per 100g â a much better source for bone health.
Fish Trout Rainbow Wild Raw edges ahead overall with more protein, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Trout Rainbow Wild Raw | Fish Tuna Salad | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 119kcal6% | 187kcal9% | <0.1kcal |
| Protein | 21g41% | 16g32% | +4.5g |
| Total Fat | 3.5g4% | 9.3g12% | <0.1g |
| Saturated Fat | 0.72g4% | 1.5g8% | <0.1g |
| Cholesterol | 59mg20% | 13mg4% | +46mg |
| Carbohydrates | 0g0% | 9.4g3% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | 19mcg2% | 24mcg3% | <0.1mcg |
| Vitamin C | 2.4mg3% | 2.2mg2% | +0.20mg |
| Vitamin B6 | 0.41mg24% | <0.1mg5% | +0.33mg |
| Vitamin B12 | 4.5mcg185% | 1.2mcg50% | +3.3mcg |
| Folate | 12mcg3% | 8.0mcg2% | +4.0mcg |
| Thiamin (B1) | 0.12mg10% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 5.4mg34% | 6.7mg42% | <0.1mg |
| ðķMinerals | |||
| Sodium | 31mg1% | 402mg17% | <0.1mg |
| Calcium | 67mg5% | 17mg1% | +50mg |
| Iron | 0.70mg4% | 1.0mg6% | <0.1mg |
| Potassium | 481mg10% | 178mg4% | +303mg |
| Phosphorus | 271mg22% | 178mg14% | +93mg |
| Magnesium | 31mg7% | 19mg5% | +12mg |
| Zinc | 1.1mg10% | 0.56mg5% | +0.52mg |
| Copper | 0.11mg12% | 0.14mg16% | <0.1mg |
| Manganese | 0.16mg7% | <0.1mg2% | +0.12mg |
| Selenium | 13mcg23% | 41mcg75% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Trout Rainbow Wild Raw is significantly lower in calories at just 119 kcal per 100g compared to 187 kcal for Fish Tuna Salad â that's 57% fewer calories, making Fish Trout Rainbow Wild Raw the better choice for calorie-conscious diets.
Protein: Fish Trout Rainbow Wild Raw provides more protein with 20.5g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Trout Rainbow Wild Raw offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 3.46g per 100g), but the combination of fat and protein makes it more satiating â 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 B6 (Fish Trout Rainbow Wild Raw: 0.406mg vs 0.081mg), Thiamin (B1) (Fish Trout Rainbow Wild Raw: 0.123mg vs 0.031mg), Vitamin B12 (Fish Trout Rainbow Wild Raw: 4.45mcg vs 1.2mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 31mg), Calcium (Fish Trout Rainbow Wild Raw: 67mg vs 17mg), Manganese (Fish Trout Rainbow Wild Raw: 0.158mg vs 0.04mg).
Diet Suitability: Fish Trout Rainbow Wild Raw fits a low-carb or keto diet. Fish Trout Rainbow Wild Raw fits a high-protein diet. Fish Trout Rainbow Wild Raw fits a low-sodium diet.