Fish Tuna SaladvsSweet Potato Leaves
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Sweet Potato Leaves
Go with Sweet Potato Leaves at just 42 kcal per 100g â 78% 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.
Sweet Potato Leaves is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sweet Potato Leaves provides 508mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Sweet Potato Leaves provides 78mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Sweet Potato Leaves | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 42kcal2% | +145kcal |
| Protein | 16g32% | 2.5g5% | +14g |
| Total Fat | 9.3g12% | 0.51g1% | +8.8g |
| Saturated Fat | 1.5g8% | 0.11g1% | +1.4g |
| Trans Fat | â | 0g | â |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 8.8g3% | +0.59g |
| Dietary Fiber | 0g0% | 5.3g19% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 189mcg21% | <0.1mcg |
| Vitamin C | 2.2mg2% | 11mg12% | <0.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin K | â | 302mcg252% | â |
| Vitamin B6 | <0.1mg5% | 0.19mg11% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | â | â |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.34mg27% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 1.1mg7% | +5.6mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 6.0mg0% | +396mg |
| Calcium | 17mg1% | 78mg6% | <0.1mg |
| Iron | 1.0mg6% | 0.97mg5% | +<0.1mg |
| Potassium | 178mg4% | 508mg11% | <0.1mg |
| Phosphorus | 178mg14% | 81mg6% | +97mg |
| Magnesium | 19mg5% | 70mg17% | <0.1mg |
| Zinc | 0.56mg5% | â | â |
| Copper | 0.14mg16% | â | â |
| Manganese | <0.1mg2% | â | â |
| Selenium | 41mcg75% | 0.90mcg2% | +40mcg |
ðŽNutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 187 kcal for Fish Tuna Salad â that's 345% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.49g 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 0.51g 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. Sweet Potato Leaves has less saturated fat (0.111g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Vitamin A (Sweet Potato Leaves: 189mcg vs 24mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 1.13mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 6mg), Selenium (Fish Tuna Salad: 41.2mcg vs 0.9mcg), Calcium (Sweet Potato Leaves: 78mg vs 17mg).
Diet Suitability: Sweet Potato Leaves fits a low-fat diet. Sweet Potato Leaves fits a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.