Fish Tuna SaladvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 81% fewer calories.
Fish Tuna Salad will keep you satisfied longer with 16g protein, 9.26g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) â the better pick for muscle growth and recovery.
Kale Raw provides 348mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 35kcal2% | +152kcal |
| Protein | 16g32% | 2.9g6% | +13g |
| Total Fat | 9.3g12% | 1.5g2% | +7.8g |
| Saturated Fat | 1.5g8% | â | â |
| Cholesterol | 13mg4% | â | â |
| Carbohydrates | 9.4g3% | 4.4g2% | +5.0g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 241mcg27% | <0.1mcg |
| Vitamin C | 2.2mg2% | 93mg104% | <0.1mg |
| Vitamin E | â | 0.66mg4% | â |
| Vitamin K | â | 390mcg325% | â |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | â | â |
| Folate | 8.0mcg2% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.2mg7% | +5.5mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 53mg2% | +349mg |
| Calcium | 17mg1% | 254mg20% | <0.1mg |
| Iron | 1.0mg6% | 1.6mg9% | <0.1mg |
| Potassium | 178mg4% | 348mg7% | <0.1mg |
| Phosphorus | 178mg14% | 55mg4% | +123mg |
| Magnesium | 19mg5% | 33mg8% | <0.1mg |
| Zinc | 0.56mg5% | 0.39mg4% | +0.17mg |
| Copper | 0.14mg16% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg2% | 0.92mg40% | <0.1mg |
| Selenium | 41mcg75% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 187 kcal for Fish Tuna Salad â that's 434% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.92g 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 1.49g 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 C (Kale Raw: 93.4mg vs 2.2mg), Vitamin A (Kale Raw: 241mcg vs 24mcg), Folate (Kale Raw: 62mcg vs 8mcg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.04mg), Calcium (Kale Raw: 254mg vs 17mg), Sodium (Fish Tuna Salad: 402mg vs 53mg).
Diet Suitability: Kale Raw fits a low-carb or keto diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.