Fish Tuna SaladvsSquash Winter Acorn
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Squash Winter Acorn
Go with Squash Winter Acorn at just 40 kcal per 100g — 79% 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.
Squash Winter Acorn is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Squash Winter Acorn provides 347mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Squash Winter Acorn delivers 11mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Squash Winter Acorn | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 40kcal2% | +147kcal |
| Protein | 16g32% | 0.80g2% | +15g |
| Total Fat | 9.3g12% | 0.10g0% | +9.2g |
| Saturated Fat | 1.5g8% | <0.1g0% | +1.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 10g4% | <0.1g |
| Dietary Fiber | 0g0% | 1.5g5% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 18mcg2% | +6.0mcg |
| Vitamin C | 2.2mg2% | 11mg12% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 17mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.14mg12% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 0.70mg4% | +6.0mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 3.0mg0% | +399mg |
| Calcium | 17mg1% | 33mg3% | <0.1mg |
| Iron | 1.0mg6% | 0.70mg4% | +0.30mg |
| Potassium | 178mg4% | 347mg7% | <0.1mg |
| Phosphorus | 178mg14% | 36mg3% | +142mg |
| Magnesium | 19mg5% | 32mg8% | <0.1mg |
| Zinc | 0.56mg5% | 0.13mg1% | +0.43mg |
| Copper | 0.14mg16% | <0.1mg7% | +<0.1mg |
| Manganese | <0.1mg2% | 0.17mg7% | <0.1mg |
| Selenium | 41mcg75% | 0.50mcg1% | +41mcg |
🔬Nutritional Analysis
Calories: Squash Winter Acorn is significantly lower in calories at just 40 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 368% fewer calories, making Squash Winter Acorn the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 0.8g 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 0.1g 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. Squash Winter Acorn has less saturated fat (0.021g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.7mg), Riboflavin (B2) (Fish Tuna Salad: 0.07mg vs 0.01mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 3mg), Selenium (Fish Tuna Salad: 41.2mcg vs 0.5mcg), Phosphorus (Fish Tuna Salad: 178mg vs 36mg).
Diet Suitability: Squash Winter Acorn fits a low-fat diet. Squash Winter Acorn fits a low-sodium diet.