Fish Tuna SaladvsOil Coconut
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Oil Coconut
Go with Fish Tuna Salad at just 187 kcal per 100g — 78% 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.
Fish Tuna Salad is the heart-friendlier option with lower saturated fat, more potassium.
Fish Tuna Salad provides 178mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tuna Salad edges ahead overall with more protein, less saturated fat, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Oil Coconut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 833kcal42% | <0.1kcal |
| Protein | 16g32% | 0g0% | +16g |
| Total Fat | 9.3g12% | 99g127% | <0.1g |
| Saturated Fat | 1.5g8% | 83g413% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 13mg4% | — | — |
| Carbohydrates | 9.4g3% | 0.84g0% | +8.6g |
| Dietary Fiber | 0g0% | — | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | — | — |
| Vitamin C | 2.2mg2% | — | — |
| Vitamin E | — | 0.11mg1% | — |
| Vitamin K | — | 0.60mcg1% | — |
| Vitamin B6 | <0.1mg5% | — | — |
| Vitamin B12 | 1.2mcg50% | — | — |
| Folate | 8.0mcg2% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | <0.1mg5% | — | — |
| Niacin (B3) | 6.7mg42% | — | — |
| 🔶Minerals | |||
| Sodium | 402mg17% | 0mg0% | +402mg |
| Calcium | 17mg1% | 1.0mg0% | +16mg |
| Iron | 1.0mg6% | <0.1mg0% | +0.95mg |
| Potassium | 178mg4% | 0mg0% | +178mg |
| Phosphorus | 178mg14% | 0mg0% | +178mg |
| Magnesium | 19mg5% | 0mg0% | +19mg |
| Zinc | 0.56mg5% | <0.1mg0% | +0.54mg |
| Copper | 0.14mg16% | 0mg0% | +0.14mg |
| Manganese | <0.1mg2% | 0mg0% | +<0.1mg |
| Selenium | 41mcg75% | — | — |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 833 kcal for Oil Coconut — that's 345% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 0g 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 99.1g. Fish Tuna Salad has less saturated fat (1.54g vs 82.5g).
Key Minerals: Notable mineral differences include Potassium (Fish Tuna Salad: 178mg vs 0mg), Sodium (Fish Tuna Salad: 402mg vs 0mg), Magnesium (Fish Tuna Salad: 19mg vs 0mg).
Diet Suitability: Oil Coconut fits a low-carb or keto diet. Oil Coconut fits a low-sodium diet.