Fish Tuna SaladvsKiwifruit Green
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Kiwifruit Green
Go with Kiwifruit Green at just 58 kcal per 100g — 69% fewer calories.
Fish Tuna Salad will keep you satisfied longer with 16g protein, 9.26g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
Kiwifruit Green delivers 75mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 58kcal3% | +129kcal |
| Protein | 16g32% | 1.1g2% | +15g |
| Total Fat | 9.3g12% | 0.44g1% | +8.8g |
| Saturated Fat | 1.5g8% | — | — |
| Cholesterol | 13mg4% | — | — |
| Carbohydrates | 9.4g3% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 3.0g11% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 4.0mcg0% | +20mcg |
| Vitamin C | 2.2mg2% | 75mg83% | <0.1mg |
| Vitamin E | — | 1.3mg9% | — |
| Vitamin K | — | 40mcg34% | — |
| Vitamin B6 | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 1.2mcg50% | — | — |
| Folate | 8.0mcg2% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 0.37mg2% | +6.3mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 5.0mg0% | +397mg |
| Calcium | 17mg1% | 35mg3% | <0.1mg |
| Iron | 1.0mg6% | 0.24mg1% | +0.76mg |
| Potassium | 178mg4% | 198mg4% | <0.1mg |
| Phosphorus | 178mg14% | 34mg3% | +144mg |
| Magnesium | 19mg5% | 16mg4% | +3.3mg |
| Zinc | 0.56mg5% | 0.14mg1% | +0.42mg |
| Copper | 0.14mg16% | 0.13mg15% | +<0.1mg |
| Manganese | <0.1mg2% | <0.1mg3% | <0.1mg |
| Selenium | 41mcg75% | 0.20mcg0% | +41mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green is significantly lower in calories at just 58 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 222% fewer calories, making Kiwifruit Green the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 1.06g 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 0.44g per 100g), but the combination of fat and protein makes it more satiating — 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 (Kiwifruit Green: 74.7mg vs 2.2mg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.37mg), Vitamin A (Fish Tuna Salad: 24mcg vs 4mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 0.2mcg), Sodium (Fish Tuna Salad: 402mg vs 5mg), Phosphorus (Fish Tuna Salad: 178mg vs 34mg).
Diet Suitability: Kiwifruit Green fits a low-fat diet. Kiwifruit Green fits a low-sodium diet.