Fish Tuna SaladvsSpinach
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Spinach
Go with Spinach at just 23 kcal per 100g — 88% 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.
Spinach has both iron (2.71mg) and vitamin C (28mg) — 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) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 23kcal1% | +164kcal |
| Protein | 16g32% | 2.9g6% | +13g |
| Total Fat | 9.3g12% | 0.39g1% | +8.9g |
| Saturated Fat | 1.5g8% | <0.1g0% | +1.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 3.6g1% | +5.8g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 469mcg52% | <0.1mcg |
| Vitamin C | 2.2mg2% | 28mg31% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 483mcg403% | — |
| Vitamin B6 | <0.1mg5% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 0.72mg5% | +6.0mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 79mg3% | +323mg |
| Calcium | 17mg1% | 99mg8% | <0.1mg |
| Iron | 1.0mg6% | 2.7mg15% | <0.1mg |
| Potassium | 178mg4% | 558mg12% | <0.1mg |
| Phosphorus | 178mg14% | 49mg4% | +129mg |
| Magnesium | 19mg5% | 79mg19% | <0.1mg |
| Zinc | 0.56mg5% | 0.53mg5% | +<0.1mg |
| Copper | 0.14mg16% | 0.13mg14% | +<0.1mg |
| Manganese | <0.1mg2% | 0.90mg39% | <0.1mg |
| Selenium | 41mcg75% | 1.0mcg2% | +40mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 713% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 0.39g 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. Spinach has less saturated fat (0.063g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Folate (Spinach: 194mcg vs 8mcg), Vitamin A (Spinach: 469mcg vs 24mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tuna Salad: 41.2mcg vs 1mcg), Manganese (Spinach: 0.897mg vs 0.04mg), Calcium (Spinach: 99mg vs 17mg).
Diet Suitability: Spinach fits a low-carb or keto diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.