Fish Tuna SaladvsSilk Raspberry Soy Yogurt
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Silk Raspberry Soy Yogurt
Go with Silk Raspberry Soy Yogurt at just 88 kcal per 100g â 53% 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.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) â the better pick for muscle growth and recovery.
Silk Raspberry Soy Yogurt with 18g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Silk Raspberry Soy Yogurt is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Silk Raspberry Soy Yogurt provides 176mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Silk Raspberry Soy Yogurt | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 88kcal4% | +99kcal |
| Protein | 16g32% | 2.4g5% | +14g |
| Total Fat | 9.3g12% | 1.2g2% | +8.1g |
| Saturated Fat | 1.5g8% | 0g0% | +1.5g |
| Trans Fat | â | 0g | â |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 18g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.60g2% | <0.1g |
| Sugars | â | 13g | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | â | â |
| Vitamin C | 2.2mg2% | 18mg20% | <0.1mg |
| Vitamin B6 | <0.1mg5% | â | â |
| Vitamin B12 | 1.2mcg50% | â | â |
| Folate | 8.0mcg2% | â | â |
| Thiamin (B1) | <0.1mg3% | â | â |
| Riboflavin (B2) | <0.1mg5% | â | â |
| Niacin (B3) | 6.7mg42% | â | â |
| ðķMinerals | |||
| Sodium | 402mg17% | 15mg1% | +387mg |
| Calcium | 17mg1% | 176mg14% | <0.1mg |
| Iron | 1.0mg6% | 0.64mg4% | +0.36mg |
| Potassium | 178mg4% | â | â |
| Phosphorus | 178mg14% | â | â |
| Magnesium | 19mg5% | â | â |
| Zinc | 0.56mg5% | â | â |
| Copper | 0.14mg16% | â | â |
| Manganese | <0.1mg2% | â | â |
| Selenium | 41mcg75% | â | â |
ðŽNutritional Analysis
Calories: Silk Raspberry Soy Yogurt is significantly lower in calories at just 88 kcal per 100g compared to 187 kcal for Fish Tuna Salad â that's 113% fewer calories, making Silk Raspberry Soy Yogurt the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.35g 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 1.18g 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. Silk Raspberry Soy Yogurt has less saturated fat (0g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Silk Raspberry Soy Yogurt: 17.6mg vs 2.2mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 15mg), Calcium (Silk Raspberry Soy Yogurt: 176mg vs 17mg), Iron (Fish Tuna Salad: 1mg vs 0.64mg).
Diet Suitability: Silk Raspberry Soy Yogurt fits a low-fat diet. Silk Raspberry Soy Yogurt fits a low-sodium diet.